Grilled Stuffed Mackerel

Gluten Free
Dairy Free
Very Healthy
Health score
82%
Grilled Stuffed Mackerel
45 min.
1
887kcal

Suggestions


Indulge in the vibrant flavors of the ocean with this Grilled Stuffed Mackerel, a dish that beautifully marries health and taste. With a health score of 82, this gluten-free and dairy-free recipe is not only a feast for the senses but also a nourishing choice for your body. Perfect for lunch or dinner, this main course is sure to impress with its rich, spicy filling and succulent fish.

The mackerel, known for its rich omega-3 fatty acids, is marinated in a delightful blend of Goan red spice paste, garlic, and ginger, infusing it with a depth of flavor that is simply irresistible. The stuffing, made from sautéed onions, fresh curry leaves, and ripe tomatoes, creates a thick, spicy masala that complements the fish perfectly. Each bite is a burst of flavor, transporting you to the sunny shores of India.

Ready in just 45 minutes, this dish is ideal for those who want to enjoy a gourmet meal without spending hours in the kitchen. Serve it with lemon wedges and a side of plain rice to balance the spices, and you have a meal that is not only delicious but also visually stunning. Whether you're a seasoned cook or a kitchen novice, this Grilled Stuffed Mackerel is a must-try recipe that will elevate your dining experience and leave your guests asking for seconds!

Ingredients

  • tsp spice paste red
  •  curry leaves fresh
  • 0.3 tsp ginger/garlic paste 
  • 0.3 tsp ginger paste 
  • tsp juice of lemon 
  • serving lemon wedges 
  • medium mackerel cleaned
  • 0.5 small onion peeled sliced
  • serving salt to taste
  • medium tomatoes chopped
  • tbsp vegetable oil 

Equipment

  • frying pan
  • sauce pan
  • grill
  • aluminum foil
  • grill pan

Directions

  1. Wash and dry the inside of the fish. Make deep slashes across both sides of the fish. Stir together the ginger and garlic pastes, salt, 1 teaspoon of the oil and the lemon juice and rub all over and into the slits of the fish.
  2. Place in a nonmetallic dish, cover and marinate in the fridge for 30 minutes.
  3. Heat the remaining oil in a small nonstick saucepan and fry the onion until golden brown.
  4. Add the curry leaves and masala paste and cook over medium-low heat for 3-4 minutes, stirring constantly. If you are concerned that the masala sauce may burn, add a sprinkling of water to the pan.
  5. Add the tomato and salt and cook briskly for 6-8 minutes, stirring often. The tomatoes will completely break down and you will be left with a spicy, thick masala sauce. Taste and adjust the seasoning.
  6. Rub a little of this stuffing mixture on the flesh and inside the slits and stuff the rest into the cavity.
  7. Put the fish back in the fridge for another 20 minutes, if you have time.
  8. Preheat the grill and cover the grill pan with kitchen foil.
  9. Place the fish on top and cook for 6-7 minutes on each side, turning carefully, until the fish is golden brown and cooked through.
  10. Serve with lemon wedges and plain rice.
  11. From Anjum's New Indian by Anjum Anand. Copyright © 2008 Anjum Anand; photography copyright © 2008 Vanessa Courtier. First published in the US in 2010 by John Wiley & Sons, Inc.

Nutrition Facts

Calories887kcal
Protein42.75%
Fat52.33%
Carbs4.92%

Properties

Glycemic Index
120.5
Glycemic Load
2.11
Inflammation Score
-10
Nutrition Score
54.512173777041%

Flavonoids

Eriodictyol
0.7mg
Hesperetin
1.73mg
Naringenin
0.98mg
Luteolin
0.03mg
Isorhamnetin
1.75mg
Kaempferol
0.34mg
Myricetin
0.2mg
Quercetin
7.89mg

Nutrients percent of daily need

Calories:886.59kcal
44.33%
Fat:50.16g
77.18%
Saturated Fat:12.55g
78.41%
Carbohydrates:10.6g
3.53%
Net Carbohydrates:7.92g
2.88%
Sugar:5.71g
6.34%
Cholesterol:211.5mg
70.5%
Sodium:589.27mg
25.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:92.21g
184.42%
Vitamin B3:95.73mg
478.65%
Vitamin B12:19.8µg
330%
Vitamin D:40.95µg
273%
Selenium:164.62µg
235.17%
Vitamin C:134.06mg
162.5%
Folate:623.75µg
155.94%
Vitamin B2:1.94mg
113.86%
Vitamin B6:1.65mg
82.32%
Potassium:2186.34mg
62.47%
Vitamin A:3046.83IU
60.94%
Phosphorus:606.47mg
60.65%
Vitamin E:6.3mg
42.01%
Vitamin B1:0.57mg
37.89%
Magnesium:145.13mg
36.28%
Vitamin K:35.34µg
33.66%
Iron:5.94mg
33.02%
Copper:0.51mg
25.65%
Zinc:3.31mg
22.06%
Calcium:161.64mg
16.16%
Vitamin B5:1.6mg
15.97%
Manganese:0.28mg
13.98%
Fiber:2.68g
10.72%
Source:Epicurious