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A quintessential Goan delicacy featuring whole mackerel stuffed with a fiery, tangy red 'recheado' masala. Pan-fried to perfection for a crispy skin and succulent flesh, it's a burst of coastal flavors.
For 4 servings
Prepare the Mackerel (5 minutes)
Make the Recheado Masala Paste (15 minutes)
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A quintessential Goan delicacy featuring whole mackerel stuffed with a fiery, tangy red 'recheado' masala. Pan-fried to perfection for a crispy skin and succulent flesh, it's a burst of coastal flavors.
This goan recipe takes 75 minutes to prepare and yields 4 servings. At 1162.97 calories per serving with 47.51g of protein, it's a moderately challenging recipe perfect for lunch or dinner or appetizer.
Stuff and Marinate the Fish (10 minutes + 30 minutes marination)
Fry the Mackerel (15 minutes)
Serve
This recheado masala works wonderfully with other fish like pomfret, sardines, or even prawns. Adjust cooking time based on the thickness of the fish.
For a healthier alternative, preheat your oven to 200°C (400°F). Place the stuffed fish on a baking tray lined with parchment paper, drizzle with a little oil, and bake for 15-20 minutes, or until cooked through.
To reduce the heat, use only Kashmiri chillies and make sure to deseed them thoroughly. For a spicier version, add a few hotter varieties of dried red chillies like Guntur or Byadgi.
Mackerel is an excellent source of Omega-3s, 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, muscle maintenance, and keeping you feeling full and satisfied.
The recheado masala is packed with spices like turmeric, ginger, garlic, and cloves, which are known for their powerful anti-inflammatory and antioxidant properties.
One serving of Mackerel Recheado (one stuffed mackerel) contains approximately 500-550 calories. The exact count can vary based on the size of the fish and the amount of oil absorbed during frying.
Mackerel is a very healthy fish, rich in Omega-3 fatty acids, protein, and Vitamin D. While the frying method adds calories and fat, the dish is packed with nutrients from the fish and anti-inflammatory spices. For a healthier version, you can bake or grill the fish instead of frying.
It is traditionally served as a side dish with Goan rice and fish curry. It also pairs beautifully with a simple salad, some bread (pao), or as an appetizer on its own with a side of Sol Kadi (a kokum-coconut milk drink).
Absolutely! The masala paste stores very well. You can make a large batch and keep it in a clean, airtight glass jar in the refrigerator for 3-4 weeks. The flavor actually deepens over time.
The best substitutes that mimic the tangy profile are apple cider vinegar or white wine vinegar. In a pinch, regular white synthetic vinegar will also work, but you may need slightly less as it can be sharper.
Bitterness can occur if the spices, especially cumin seeds, are over-roasted (if you choose to roast them first) or if the seeds from the chillies are not removed properly. Using fresh, good-quality spices is key to a balanced flavor.