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2022-05-01

RECIPE: Mackerel Curry with coconut cauliflower rice

Nutrition • Recipe

Who's hungry? Try this mouthwatering recipe created by our nutritionist Eve Kalinik, filled with anti-inflammatory properties.

WHY YOU SHOULD TRY IT

"Mackerel is the star of the show in this curry which also happens to be a high source of anti-inflammatory omega-3 essential fatty acids. It goes beautifully with this rich coconut sauce that’s packed full of spices which bring a host of antioxidants and polyphenols to support our gut and body to better manage inflammation. I’ve paired this with coconut cauliflower rice as cauliflower contains powerful antioxidants such as sulforaphane, glucosinolates and vitamin C  but you could just as easily swap this out for brown or basmati rice instead. This supper is one that is easy and quick whilst delivering maximum flavour and a generous serving of anti-inflammatory benefits" - Eve Kalinik


HOW TO MAKE IT

Serves 2

1/2 medium size cauliflower, trimmed and roughly chopped into smaller florets

3 tablespoons desiccated coconut 

2 tablespoons coconut oil

8-10 curry leaves, dried or fresh

2 teaspoons cumin seeds

1 teaspoon fennel seeds

2 teaspoons ground turmeric

1 teaspoon chilli powder (adjust heat to your preference)

2 inch piece of ginger finely chopped, or you can sub for 2 teaspoons ground ginger instead

2 cloves garlic, crushed

200ml full fat tin coconut milk

100ml water

2 mackerel fillets, cut into 2-3 pieces each

75g green beans, trimmed

Couple pinches sea salt

75g baby spinach leaves (roughly two generous handfuls)

Juice of one lime

Handful of fresh coriander, chopped

Chilli or red pepper flakes to garnish, optional 

METHOD

01.

Place the cauliflower florets into a food processor and pulse until you get a rice like texture. Add    the desiccated coconut, pinch of sea salt and briefly pulse a couple times to combine.

02.

Heat 1 tablespoon of the coconut oil in a large saucepan or wok on a medium to low heat. Add the curry leaves, cumin seeds, fennel seeds, ground turmeric, ginger and garlic and fry gently for 2 minutes. Add the coconut milk and 100ml water and simmer on low for 5-10 mins.

03

Add the mackerel filets and green beans to the pan along with a pinch of sea salt and continue to simmer gently for a further 10-15 mins stirring a few times throughout and turning the mackerel half way through until the fish is cooked.


04

Towards the end of this cooking time and in a separate pan heat 1 tablespoon coconut oil on a medium heat. Add the cauliflower rice and stir fry for 2-3 minutes until you get a nutty aroma and its lightly toasted. 


05

Add the baby spinach leaves to the curry, stir though, and cook for further minute.


06

Divide the cooked cauliflower rice between the plates and spoon the curry over the top. 

07

Squeeze over the lime juice and garnish with the chopped coriander and chilli or red pepper flakes. 


Eve Kalinik, Gut Health Specialist

Nutritional Therapist, Author and Podcaster, Eve Kalinik believes that having a healthy gut is fundamental to our overall well-being. She is a registered member of (BANT)(CNHC) and accredited by (IFM).