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A classic Goan delicacy featuring whole mackerel stuffed with a fiery, tangy recheado masala paste. The fish is coated in semolina and shallow-fried to crispy perfection, a true taste of coastal India.
For 4 servings
Prepare and Marinate the Mackerel
Create the Recheado Masala Paste
A classic Goan delicacy featuring whole mackerel stuffed with a fiery, tangy recheado masala paste. The fish is coated in semolina and shallow-fried to crispy perfection, a true taste of coastal India.
This goan recipe takes 45 minutes to prepare and yields 4 servings. At 435.89 calories per serving with 26.38g of protein, it's a moderately challenging recipe perfect for lunch or dinner or appetizer.
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Stuff and Coat the Fish
Shallow Fry to Perfection
Serve Hot
This recheado masala works beautifully with other firm-fleshed fish. Try it with whole pomfret, sardines, or even thick fillets of kingfish (surmai).
For a lower-calorie version, you can bake or air-fry the stuffed mackerel. Brush with a little oil and bake at 200°C (400°F) for 15-20 minutes, or until cooked through. The texture will be less crispy but still delicious.
For a richer, nuttier flavor profile, add 2 tablespoons of freshly grated or desiccated coconut while grinding the masala paste.
Mackerel is an oily fish packed with Omega-3s (EPA and DHA), which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
This dish provides high-quality protein, essential for building and repairing tissues, supporting muscle mass, and maintaining a healthy immune system.
The spices used in the recheado masala, such as turmeric, ginger, garlic, and chilies, contain powerful anti-inflammatory compounds that help combat chronic inflammation in the body.
Capsaicin from the red chilies and compounds in ginger and black pepper can provide a temporary boost to your metabolism, aiding in digestion and calorie burning.
A single serving of Goan Stuffed Mackerel (one medium fish) contains approximately 550-600 calories, depending on the size of the fish and the amount of oil absorbed during frying.
In moderation, it can be part of a healthy diet. Mackerel is an excellent source of heart-healthy Omega-3 fatty acids and protein. The masala is made from whole spices with various health benefits. The main consideration is the shallow-frying method; for a healthier option, consider baking or air-frying.
While coconut vinegar provides the most authentic Goan taste, you can substitute it with an equal amount of apple cider vinegar or white wine vinegar to achieve a similar tangy flavor.
Absolutely! The masala paste stores very well. You can make a larger batch and keep it in a sterilized, airtight glass jar in the refrigerator for up to a month. It's great to have on hand for quick meals.
A lack of crispiness is usually due to two factors: the fish was not dried properly before coating, or the oil was not hot enough when you started frying. Ensure the fish is bone-dry and the oil is shimmering before you place the fish in the pan.
This recipe goes great with these complete meals
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