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Aromatic Mackerel with Chick-peas Serves 4

  • Ingredients:

  • 455g (1lb) mackerel fillets, defrosted, cut in two crossways
  • 1 432g can chick-peas, drained
  • For the marinade:
  • 2 5ml spoon (2 teasp) curry powder or paste
  • 2 cloves garlic, crushed
  • salt and freshly milled black pepper
  • 70ml (7 dssrtsp) water
  • 2 15ml spoon (2 tblsp) sunflower oil
  • 5cm (2) piece fresh root ginger, finely chopped
  • parsley or coriander to garnish

Method

  1. Preheat the oven to 190°C/375°F, Gas Mark 5
  2. Lay the fish into a shallow dish.  Mix together the marinade ingredients and pour over the fillets.  Cover and chill for 15-20 minutes.
  3. Spoon the chick-peas into a lightly greased ovenproof dish and lay the fillets on top.  Spoon over any remaining marinade mixture.
  4. Cover with foil and cook for 15-20 minutes.  Remove the foil and cook for a further 10 minutes.
  5. Garnish and serve with basmati rice and a selection of chutneys, relishes, mint yoghurt, naan bread or poppadums.

NUTRITIONAL VALUES PER PORTION (APPROX) 428 Kilocalories;
29g Protein; 27g Fat; 18g Carbohydrate; 5g Fibre.

Recipe kindly donated by The Seafish Industry

 

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