Mackerel with Warm Greengage Chutney

Pan-fried mackerel fillets served with a spiced, homemade chutney of onions, tomatoes, and fresh greengages.

Healthy Seafood High Protein Mackerel Chutney

Estimated Nutrition

Calories

456.1

kcal / serving

1824.5 kcal total

Carbs

19.1g

per serving

76.2 g total

Fat

33.2g

per serving

132.8 g total

Protein

26.4g

per serving

105.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

Sugar

CondimentsSauces

100

White Wine Vinegar

Fruits

piece

Greengages

Roughly chopped

NutsSeeds

clove

Garlic

Finely chopped

tsp

Mustard Seed

0.5

tsp

Turmeric

Ground

0.5

tsp

Cardamom

Ground

piece

Star Anise

pinch

Salt

To taste

OilsFats

59.2

Olive Oil

For the chutney

Vegetable Oil

For frying

Seafood

piece

Mackerel Fillet

Vegetables

piece

Onion

Finely chopped

tsp

Ginger

Ground

piece

Tomato

Peeled, seeds removed and chopped

Method

Heat 60ml of olive oil in a large pan and cook the onion and garlic until soft.

Serve the mackerel topped with the warm chutney.

Fry mackerel fillets skin-side down for five minutes until cooked through.

Heat vegetable oil in a heavy frying pan.

Add the greengages and cook until soft, then remove from heat to cool.

Add tomatoes, 100ml vinegar, 50g sugar, and salt, then simmer until thickened.

Stir in the mustard seeds, ginger, turmeric, cardamom, and star anise.