Mackerel is one of the highly recommended oily fish for a healthy diet. omega-3 and omega-6 fatty acids occur in high
quantities in this fish. It contains Vitamin A, B 6,B 12, C,D,E and K. Various minerals like Calcium , Iron , Magnesium, Phosphorous , Potassium, sodium and Selenium are also present
Ingredients:
Mackerel - 5
Grated coconut - 1- 1 1/2 c
Onion -1
Ginger - a small piece
Green chilies -1 or 2
Shallots - 1 or 2
Tamarind - 3-4 small pieces (optional)
Turmeric powder - 1/4 tsp
Red chilly - 1 ( optional)
cooking oil -2 tbsp
Roasted fenugreak powder -1/4 tsp
Mustard seeds -1 tsp
salt - to taste
water 1/3 c
Method :
Clean the fish and put it in pot,add turmeric powder, little salt ,tamarind ( it can be replaced by sprinkling little lemon juice towards the end of the preparation) and water and cook until the water evaporates.
Remove all the bones .
Shred the fish using a fork.
Chop the onions , ginger and shallots finely. Slit the green chilies. (Seeds of the chillies can be removed ,if you find the chilly too hot.)
Heat the oil in a frying pan, add mustard seeds, allow it to burst ,then add red chilly, stir ,then add finely chopped shallots and let it become golden brown(browning of shallots improve the flavor).
Add finely chopped onions and saute well.
Add coconut,ginger and chilies and stir well until the coconut becomes slightly dry. Now add the shredded fish and fenugreak powder and stir well,add enough salt to taste.
Note : Those who are not using tamarind, can sprinkle little lemon juice at this stage.
The dish is ready to serve . It can be served with Rice or mashed potato , together with salads.
