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A fiery and tangy Goan specialty, this dry chutney is made from salted mackerel, fresh coconut, and aromatic spices. It's a perfect side dish that packs a punch of coastal flavor, often enjoyed with rice and dal.
For 4 servings
Prepare the Dried Mackerel
Grind the Chutney Masala
Cook the Chutney
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A fiery and tangy Goan specialty, this dry chutney is made from salted mackerel, fresh coconut, and aromatic spices. It's a perfect side dish that packs a punch of coastal flavor, often enjoyed with rice and dal.
This goan recipe takes 35 minutes to prepare and yields 4 servings. At 493.49 calories per serving with 39.5g of protein, it's a moderately challenging recipe perfect for side or lunch or dinner.
Serve
This recipe works wonderfully with other dried seafood. Try using dried prawns (sukat) or dried Bombay duck (bombil) for a different flavor profile.
For a subtle sweetness to balance the heat and tang, add a small pinch of jaggery powder along with the tamarind paste.
For a vegetarian alternative, replace the dried fish with finely chopped mushrooms or crumbled firm tofu. Sauté them until browned before adding the masala.
Mackerel is an excellent source of Omega-3s, which are crucial for brain health, reducing inflammation, and supporting a healthy cardiovascular system.
The use of spices like turmeric, ginger, and garlic provides powerful anti-inflammatory compounds that help combat oxidative stress and inflammation in the body.
Coconut provides medium-chain triglycerides (MCTs), a type of saturated fat that is easily digestible and serves as a quick source of energy for the body and brain.
One serving of Sukka Bangda Chutney (approximately 1/4 cup or 95g) contains an estimated 240-260 calories. The majority of calories come from the healthy fats in coconut, coconut oil, and the mackerel itself.
Yes, it can be part of a healthy diet in moderation. Mackerel is rich in heart-healthy Omega-3 fatty acids. Coconut provides beneficial medium-chain fats, and spices like turmeric and ginger have anti-inflammatory properties. However, it is high in sodium due to the salted fish, so it should be consumed in small quantities, especially by those monitoring their salt intake.
Freshly grated coconut is highly recommended for the best authentic texture and flavor. If unavailable, you can use frozen grated coconut after thawing it completely. Desiccated coconut is not ideal as it will result in a much drier chutney and a different taste.
The primary cause is not soaking the fish long enough. To fix it, you can try mixing in more freshly grated coconut to dilute the saltiness. A squeeze of lime or lemon juice can also help balance the flavor. Avoid adding any more salt during cooking until you've tasted the final mixture.
Allow the chutney to cool completely, then store it in an airtight container in the refrigerator. It will stay fresh for up to 4 days. The flavors tend to meld and become even better the next day.