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Tikka masala mackerel with salsa recipe

Tikka masala mackerel with salsa recipe

39 ratings

This Indian-inspired recipe for tikka masala mackerel is a healthy lunch option you can make in just 20 minutes. Fresh salsa brings out the best of the oily fish in what turns out to be a very pretty plate of food. See method

  • Serves 4
  • 10 mins to prepare and 10 mins to cook, plus marinating time
  • 299 calories / serving
  • Healthy
  • Dairy-free

Ingredients

  • 4 mackerel, filleted
  • 1 tbsp tikka masala curry paste
  • juice 3 limes
  • 1 chilli, finely chopped
  • 3 tbsp fresh coriander, chopped

For the salsa

  • ¼ cucumber, peeled, halved and seeded
  • 4 plum tomatoes, seeded and diced
  • ½ small red onion, very finely chopped
  • ½ tsp toasted cumin seeds
  • 1 tbsp fresh mint, chopped
  • salad leaves
  • lime wedges to serve
If you don't have any limes, try a lemon instead

Each serving contains

  • Energy

    1240kj
    299kcal     15%

  • Fat

    21g 30%

  • Saturates

    4g 21%

  • Sugars

    4g 4%

  • Salt

    0.4g 7%

of the reference intake
Carbohydrate 4.3g Protein 24.2g Fibre 1.6g

Method

  1. Skewer the mackerel fillets with wooden or metal skewers (soak wooden ones for 30 minutes before use - it helps to stop them scorching).
  2. Place in a shallow non-metallic bowl. Spread with the curry paste then squeeze the lime juice over the fillets.
  3. Sprinkle with the chopped chilli and coriander and leave for 10 minutes to marinate.
  4. Meanwhile heat up the grill and make the salsa - place the cucumber in a bowl with the tomato, onion and cumin seeds, stir in the chopped mint, then season to taste.
  5. Cover with clingfilm and chill until needed (it will keep in the fridge for two days).
  6. Grill the mackerel for 3-4 minutes until the fish flakes easily. Serve with the salsa, salad leaves and lime.

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