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Goan Spiced Mackerel with Tomato and Chilli Sambal and Raita

by Dr Michelle Harvie from The 2-Day Diet Cookbook

A twist on the usual goan fish curry. This delightful recipe features mackerel fillet spiced with cumin, turmeric, cinnamon and lime and served with cool raita.

From the book

Dr Michelle Harvie, Professor Tony Howell


Rich, oily mackerel is robust enough to handle a little heat and spice. The cucumber yogurt cools and refreshes.

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For the mackerel:
4 fresh mackerel fillets, about 120 g (4 oz) each
½ tsp ground cumin
½ tsp ground turmeric
½ tsp ground cinnamon
1 lime, juice and zest
160 g (5½ oz) salad leaves, to serve
For the sambal:
2 red chillies
1 clove garlic
2 medium tomatoes, roughly chopped
For the raita:
300g (10½ oz) low-fat Greek yoghurt
10-cm (4-in) piece cucumber, finely chopped
2 tbsp mint leaves, roughly chopped


Preheat the grill to high. Rub the mackerel fillets with the spices and sprinkle with half the lime juice and zest. Grill the fillets for 4 minutes on each side, until cooked through.
Meanwhile, make the sambal by pounding the red chillies and garlic with a pestle and mortar. Stir in the remaining lime juice and zest, along with the tomatoes.
To make the raita, combine the ingredients and set aside.
Serve the mackerel fillets topped with the sambal. Serve the raita and salad leaves on the side.

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