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Masala mackerel with coconut rice


Serves: 2
timePrep time: 20 mins
timeTotal time:
Masala mackerel with coconut rice
Recipe photograph by Toby Scott

Masala mackerel with coconut rice

This delicious masala mackerel is packed with heart-helping omega-3 fats and only takes 25 minutes to make

Serves: 2
timePrep time: 20 mins
timeTotal time:

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Nutritional information (per serving)
Calories
484Kcal
Fat
23gr
Saturates
6gr
Carbs
39gr
Sugars
4gr
Fibre
4gr
Protein
27gr
Salt
0.5gr

Abigail Spooner

Abigail Spooner

Abi is our Junior Food Editor and can usually be found in the test kitchen, trialling recipes to ensure perfect results for our readers. An obsessive foodie with a sweet tooth, she is happiest when baking and is a firm believer that there is always room for dessert (preferably following a big bowl of pasta)
See more of Abigail Spooner’s recipes
Abigail Spooner

Abigail Spooner

Abi is our Junior Food Editor and can usually be found in the test kitchen, trialling recipes to ensure perfect results for our readers. An obsessive foodie with a sweet tooth, she is happiest when baking and is a firm believer that there is always room for dessert (preferably following a big bowl of pasta)
See more of Abigail Spooner’s recipes

Ingredients

  • 80g basmati rice
  • 100ml light coconut milk
  • 1 x 200g pack fine green beans and Tenderstem broccoli, trimmed
  • ½ tbsp vegetable oil
  • 1½ tsp garam masala
  • ¼ tsp ground turmeric
  • 1 x 180g pack mackerel fillets
  • ½ x 30g pack coriander, roughly chopped, plus extra sprigs to serve
  • zest of ½ lime plus 2 tsp juice, plus wedges to serve
  • 75g fat-free Greek-style natural yogurt - use dairy-free coconut yogurt (unsweetened) if required

Step by step

  1. Put the rice in a medium saucepan with the coconut milk and 75ml of boiling water, plus a pinch of salt. Bring to the boil, stir, then arrange the beans and Tenderstem on top of the rice. Cover with a close-fitting lid, reduce the heat to low and leave to cook, undisturbed, for 10 minutes.
  2. Meanwhile, mix the oil with the garam masala, turmeric and some seasoning. Slash the skin of the mackerel fillets, then brush with the spiced oil on both sides. Set aside.
  3. Whiz the chopped coriander, lime zest, juice and yogurt in a small processor until combined, then season to taste.
  4. Once the rice has cooked for 10 minutes, remove the pan from the heat and leave it to rest (still covered) while you cook the mackerel. Heat a non-stick frying pan over a medium-high heat and fry the mackerel fillets, skin-side down, for 2-3 minutes until crisp and golden, then turn and cook for 1-2 minutes, or until cooked through.
  5. Stir the beans and broccoli through the rice, divide between 2 shallow bowls and top with the spiced mackerel. Drizzle over the green yogurt sauce, garnish with the extra coriander and serve with the lime wedges.
     

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