Heart-Healthy Mackerel Pakora

Crispy on the outside, tender on the inside, these Heart-Healthy Mackerel Pakoras are a delightful twist on traditional Indian street food, reimagined for a nutritious yet flavorful bite. Packed with protein-rich mackerel and coated in a spiced chickpea flour batter infused with turmeric, cumin, and garam masala, this recipe is perfect for those seeking bold flavors without compromising on health. Instead of deep frying, these pakoras are cooked on a skillet with an olive oil spray, keeping them light and low in saturated fats. Ready in just 35 minutes, they’re ideal as a guilt-free appetizer or snack, best served hot with mint chutney or a tangy yogurt dip. Bursting with anti-inflammatory spices and omega-3 fatty acids, this dish is as wholesome as it is delicious!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Cut the mackerel fillets into bite-sized pieces and place them in a mixing bowl.

Step 2

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.

Step 3

In a separate mixing bowl, combine chickpea flour, baking soda, turmeric powder, coriander powder, cumin powder, red chili powder, and garam masala.

Step 4

Gradually add water to the dry ingredient mixture while stirring continuously to form a smooth, thick batter.

Step 5

Add chopped coriander leaves into the batter and mix well.

Step 6

Heat a non-stick skillet or fry pan over medium heat and lightly coat with olive oil spray.

Step 7

Dip each marinated mackerel piece into the batter, ensuring it is thoroughly coated. Lift out and let the excess batter drip off.

Step 8

Place dipped mackerel pieces onto the skillet, ensuring they are not touching each other. Reduce the flame to medium-low heat.

Step 9

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.

Step 10

Once cooked, remove the pakoras from the skillet and place on a paper towel-lined plate to absorb any excess oil.

Step 11

Serve hot with a side of fresh mint chutney or yogurt dip.

Nutrition Facts

Serving size	554.2 grams (554.2g)

Amount per serving	% Daily Value*
Calories	993

Total Fat 38.60g	49%
Saturated Fat 7.80g	39%
Polyunsaturated Fat 0.00g
Cholesterol 140mg	47%
Sodium 2964mg	129%
Total Carbohydrate 92.40g	34%
Dietary Fiber 16.80g	60%
Total Sugars 14.50g
Protein 69.10g	138%

Vitamin D 1286IU	6430%
Calcium 165mg	13%
Iron 14mg	78%
Potassium 2093mg	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.

Source of Calories

Fat: 35.0%

Protein: 27.8%

Carbs: 37.2%