Pan Fried Mackarel with Spicy Tomato Sauce

0 Review

(Provide your rating)

Prep time: 00:35 HR
Cook time: 00:25 HR

MEDIUM

Serves: 2

Mackerel is one of the highly recommended oily fish for a healthy diet. It is also known as maccarello. It is rich in essential oils, vitamins and minerals. Omega-3 and Omega-6 fatty acids occur in high quantities in this fish. It contains vitamins A, B6, B12, C, D, E and K. Various minerals including calcium, iron, magnesium, phosphorous, potassium, sodium and selenium are found in mackerel.

Ingredients

For the Marinade:

  • Gino Mackerel in Tomato Sauce – 3 tins (450 gms)
  • Garlic cloves, thinly sliced - 4
  • Zest and juice of lemon - 1
  • Cocofresh Coconut Oil - 2 tbs to marinade and 1 cup to shallow fry the fish
  • Fresh cilantro, finely chopped - 1/4 cup
  • Fresh parsley, finely chopped - 1/4 cup
  • Fresh mint, finely chopped - 1/4 cup
  • Coriander, ground - 1/2 tsp
  • Cumin, ground - 1/2 tsp

For the Sauce:

  • Garlic cloves - 3
  • Small shallot, roughly chopped - 1
  • Serrano or jalapeno pepper roughly chopped - 1
  • Paprika -1 tsp
  • Cumin, ground- 1 tsp
  • Coriander, ground- 1 tsp
  • Cinnamon powder- a pinch
  • Cilantro, finely chopped - 1 tbs
  • Cocofresh Coconut oil – 4 tbs
  • Tomato sauce in the tin
  • Tomatoes, chopped - 2
  • Water - 1/4 cup

Method

Mix together the marinade ingredients. Cover the fish evenly with the marinade. Marinate 30 minutes at room temperature.

Using a food processor, blend the garlic, shallot, hot pepper, paprika, cumin, coriander, cinnamon, cilantro and 2 tablespoons of the coconut oil into a spice paste.

Heat 2 tablespoons of coconut oil in a skillet over medium heat. Add the spice paste and stir for a few minutes then add the tomato paste from the tin. Now add the chopped tomatoes and stir for a few minutes and then add water. Let the entire mix simmer in low heat until the tomatoes become a tender pulp.

As the tomato sauce simmers, scrape the marinade off the mackerel.  In another pan heat coconut oil. When the oil is medium hot, fry the fish in batches, about 2 minutes per side.

Transfer the fish to plates, spoon tomato sauce on top and garnish with fresh herbs.