A flavourful curry with mackerel that packs in health benefits

Regular consumption of mackerel is good for overall health. It is known to purify the blood. Mackerel is rich in protein and minerals such as calcium, phosphorous, potassium, selenium and magnesium. Vitamins A, D, K, B3, B12, and C, choline and folate are found in mackerel. It’s a good source of Omega-3 and Omega-6 fatty acids. Mackerel also contains monounsaturated fats. While it is often used as sushi Saba, mackerel is best when smoked, barbecued or boiled.

This fish is very effective in regulating hormone levels, which improve the elasticity of blood vessels and capillaries. It is said to improve the condition of the heart, since it contains polyunsaturated fat. It also helps reduce bad cholesterol (LDL) and blood pressure levels. Mackerel helps prevent the chances of developing cancer by lowering cancer-causing agents. It helps regulate metabolism, strengthen the immune system, and improve body function. It is an important food for the brain, as it enhances brain activity and keeps the nervous system healthy. Mackerel is also helpful in alleviating the pain of migraine, arthrosis and arthritis.

Now for a simple recipe.

Puli Munchi Fish Curry


Cooking Oil: 100 ml

Mackerel: 8 fish

Onion: 100 gm

Red Bedki Chillies (short variety): 20 gm

Coriander seeds (dhania): 10 gm

Turmeric powder: 5 gm

Jeera (cumin seeds): 10 gm

Fenugreek (methi): 5 gm

Mustard : 10 gm

Fennel (saunf): 10 gm

Ginger-garlic paste: 10 gm

Tamarind: 50 gm

Curry Leaves: 10 gm

Salt: To taste


Soak the tamarind in water for approximately an hour and extract the pulp. Dry roast the chillies, coriander seeds, fennel seeds, mustard seeds, cumin seeds, methi seeds and turmeric. Use a little water and grind these into a fine thick paste. Heat a little oil in a pan and roast the onions, and add the ginger-garlic paste. Add the curry leaves, when it splutters, add the paste, tamarind pulp, and salt and bring it to a boil. Let it simmer till the oil separates. Add the fish and cook for 10 minutes. Serve hot with steamed rice.

Executive chef, Vivanta by Taj — Connemara