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Main course · South African

South African Baked Mackerel with Apricot and Chilli Glaze

35 min Serves 4 ~693 kcal/serving ~£8.60 (£2.15/serving) Dairy-freeGluten-freePescatarian

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Ingredients

  • 600 g mackerel fillets
  • 60 g dried apricots
  • 2 tbsp mango chutney
  • 1 fresh red chilli
  • 1 lime
  • 1 tbsp vegetable oil
  • 300 g basmati rice

Nutrition (per serving)

Calories
693 kcal
Protein
34.4 g
Carbohydrate
73.8 g
of which sugars
14.2 g
Fat
28.4 g
of which saturates
5.4 g
Fibre
2.8 g
Salt
0.57 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

  1. 1

    Cook the basmati rice according to the pack instructions.

  2. 2

    Heat the oven to 200C (180C fan, gas 6).

  3. 3

    Finely chop the dried apricots and chilli, then mix with the mango chutney and the lime juice to make a glaze.

  4. 4

    Place the mackerel fillets in an ovenproof dish, drizzle with the vegetable oil and spoon the glaze over.

  5. 5

    Bake for 12-15 minutes until the fish is opaque and cooked through.

  6. 6

    Serve with the rice.

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