Roast mackerel with a curried coriander crust

Mackerel fillets topped with curry and coriander, roasted on a bed of peppers and onions. Makes a memorable and tasty fish dish.

Serves

Prep

15 minutes

Cook

22-25 minutes

Each 250g serving contains (excludes serving suggestion)

KCal

281

Carbs

7.0g

Fibre

3.3g

Protein

19.4g

Fat

18.8g

Saturates

3.90g

Sugars

6.1g

Salt

0.50g

Portion Fruit & Veg

Ingredients

2 squirts spray oil

1 red onion, peeled and finely sliced

1 red pepper, finely sliced

1 green pepper, finely sliced

1 yellow pepper, finely sliced

4 mackerel fillets

2 tsp curry paste

25g coriander, finely chopped

1 lime, zest, juice and lime wedges to serve

Method

Preheat the oven to 180°C/gas mark 4. Lightly spray an oven tray with oil.
Place the onions and peppers onto the tray and bake for 10 minutes, mixing around a couple of times to ensure even cooking.
Meanwhile, drizzle the fish with lime juice and spread the curry paste carefully over each fillet.
Mix together the coriander and lime zest and press onto the mackerel fillets, on top of the curry paste.
Place the fish on top of the peppers and bake for a further 12-15 minutes, until the fish is cooked through. Serve with wedges of lime.

Chefs tips

Experiment with other fish for this dish such as tilapia, cod, bream, haddock or salmon.
Try with other herbs such as parsley or dill. Or use mustard in place of curry paste.

Talk to us about diabetes