This pan-fried dish pairs mackerel fillet with mustard powder, lemon juice and green chili. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.
Ingredient quantities automatically adjust to your calorie target.
250g mackerel fillet (boneless)513 kcal
8g mustard powder (ground)41 kcal
8g vegetable oil (absorbed during pan-frying)71 kcal
20g lemon juice6 kcal
10g green chili (slit)4 kcal
2g turmeric powder6 kcal
2g red chili powder1 kcal
4g salt0 kcal
15g water0 kcal
Cooking instructions
lemon juiceturmeric powdersalt
Pat the fish dry. Rub with salt, turmeric, and lemon juice; rest 10 minutes.
mustard powder (ground)vegetable oil (absorbed during pan-frying)red chili powder
Mix ground mustard, red chili powder, and half the measured oil to form a paste. Coat fish evenly with the paste.
vegetable oil (absorbed during pan-frying)
Brush a nonstick skillet with the remaining measured oil over medium-high heat. Add fish and cook 3-4 minutes per side until browned and just cooked through.
vegetable oil (absorbed during pan-frying)green chili (slit)
Add green chili to the pan for the last minute to blister slightly.
vegetable oil (absorbed during pan-frying)water
Remove fish to a plate. Scrape up pan spices with a small splash of water if needed and spoon over the fish.
lemon juice
Serve hot with extra lemon wedges if desired.
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