Grilled Stuffed Mackerel

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

Suggestions


Embark on a culinary adventure with this delightful Grilled Stuffed Mackerel, a dish that beautifully marries flavors and health. Perfect for lunch or dinner, this recipe showcases the succulent richness of mackerel, enhanced by a zesty Goan red spice paste, aromatic curry leaves, and a medley of onions and tomatoes. Each bite bursts with spices and freshness, ensuring that your taste buds are treated to an unforgettable experience.

Not only is this dish a feast for the senses, but it's also incredibly healthy, earning a remarkable health score of 82. Packed with protein and healthy fats, it's gluten-free and dairy-free, making it an ideal choice for anyone looking to indulge without compromising their dietary preferences. With just 45 minutes from prep to plate, this grilled mackerel is not only quick but also a satisfying main course that will impress your family and friends.

Imagine the sight of a perfectly grilled fish, its skin glistening, served with a wedge of lemon that enhances its flavors even further. Whether you’re enjoying it alongside plain rice or as part of a vibrant salad, this Grilled Stuffed Mackerel is sure to become a new favorite in your repertoire. Dive into this easy and nutritious recipe and discover why it’s a must-try!

Ingredients

  • tsp goan 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