Mackerel fillets topped with curry and coriander, roasted on a bed of peppers and onions. Makes a memorable and tasty fish dish.
Serves
4
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
1
Ingredients
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
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.
Roast mackerel with a curried coriander crust
Diabetes UK
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