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 AROMATIC SPANISH MACKEREL with CHICK PEAS


 Ingredients
455g (1lb) Spanish Mackerel fillets, fresh or defrosted, cut in two crosswise
1 x 432g can chick-peas, drained

Marinade
2 x 5ml spoon (2 teaspoons) curry powder or paste
2 cloves garlic, crushed
salt and black pepper
70ml (7 desert spoons) water
2 x 15ml spoon (two tablespoons) sunflower oil
5cm (2) piece fresh root ginger, finely chopped
parsley or coriander to garnish

 Serves 4
NUTRITIONAL VALUES PER PORTION (APPROX) 428 Kilocalories;
29g Protein; 27g Fat; 18g Carbohydrate; 5g Fibre.

 Method
Preheat the oven to 190C/375F, Gas Mark 5

Lay the fish into a shallow dish.  Mix together the marinade ingredients and pour over the fillets.  Cover and chill for 15-20 minutes.

Spoon the chick-peas into a lightly greased ovenproof dish and lay the fillets on top.  Spoon over any remaining marinade mixture.

Cover with foil and cook for 15-20 minutes.  Remove the foil and cook for a further 10 minutes.

Garnish and serve with basmati rice and a selection of chutneys, relishes, mint yoghurt, naan bread or poppadums.

 Wine

To compliment this try a nice dry table white wine available at all large stores like Publix etc.





 


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