Heart-Healthy Mackerel Pakora
Discover the perfect fusion of flavor and nutrition with our *Heart-Healthy Mackerel Pakora*. This innovative twist on a classic pakora swaps traditional deep-frying for a skillet-cooked method, using olive oil spray to minimize fats without compromising on taste. Fresh mackerel fillets, rich in omega-3 fatty acids, are marinated in a zesty blend of ginger-garlic paste and lemon juice, then coated in a spiced chickpea flour batter infused with turmeric, cumin, and garam masala. The result? Crisp golden bites that are as nourishing as they are delicious. Perfect as a guilt-free appetizer or snack, these pakoras pair beautifully with mint chutney or a cooling yogurt dip. Easy to prepare and brimming with bold flavors, this recipe is ideal for health-conscious food lovers.
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Recipe Information
Ingredients
- 2 pieces Fresh mackerel fillets
- 1 cup Chickpea flour (besan)
- 0.25 teaspoon Baking soda
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 1 tablespoon Ginger garlic paste
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh coriander leaves, chopped
- 0.75 cup Water
- 1 as needed Olive oil spray or low-sodium cooking spray
Instructions
Cut the mackerel fillets into bite-sized pieces and place them in a mixing bowl.
Add the ginger garlic paste, lemon juice, and salt to the mackerel pieces. Mix well to coat the fish evenly. Allow to marinate for 10 minutes.
In a separate mixing bowl, combine chickpea flour, baking soda, turmeric powder, coriander powder, cumin powder, red chili powder, and garam masala.
Gradually add water to the dry ingredient mixture while stirring continuously to form a smooth, thick batter.
Add chopped coriander leaves into the batter and mix well.
Heat a non-stick skillet or fry pan over medium heat and lightly coat with olive oil spray.
Dip each marinated mackerel piece into the batter, ensuring it is thoroughly coated. Lift out and let the excess batter drip off.
Place dipped mackerel pieces onto the skillet, ensuring they are not touching each other. Reduce the flame to medium-low heat.
Cook each side for about 4-5 minutes or until the pakoras are golden brown and the fish is cooked through, spraying with more oil as needed.
Once cooked, remove the pakoras from the skillet and place on a paper towel-lined plate to absorb any excess oil.
Serve hot with a side of fresh mint chutney or yogurt dip.
Nutrition Facts
Calories |
992 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.6 g | 49% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 140 mg | 47% | |
| Sodium | 2964 mg | 129% | |
| Total Carbohydrate | 92.4 g | 34% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 14.5 g | ||
| Protein | 69.1 g | 138% | |
| Vitamin D | 32.1 mcg | 161% | |
| Calcium | 165 mg | 13% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 2093 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
