Note: The weight mentioned refers to the full weight of the fish. If you opt for cutting, please be aware that the weight will be reduced by 20% to 50% depending on the fish species and the type of cutting chosen.
Health Benefits of Indian Mackerel (Bangda Fish):
- Rich in Omega-3 Fatty Acids: Indian mackerel is a great source of Omega-3 fatty acids, which improve heart health by lowering cholesterol levels, reducing blood pressure, and decreasing inflammation.
- Boosts Brain Health: Omega-3s support cognitive function and help reduce the risk of mental decline, depression, and neurological diseases.
- High in Protein: Mackerel provides high-quality protein essential for muscle repair, growth, and overall bodily functions.
- Good for Eye Health: Mackerel is rich in Vitamin A and Omega-3 fatty acids, which contribute to better vision and help prevent eye disorders.
- Supports Immune System: It is rich in selenium and vitamin E, both of which protect cells from damage and support immune function.
- Rich in B Vitamins: Mackerel contains B vitamins such as B12 and B6, which support red blood cell formation, brain function, and energy metabolism.
- Good for Bone Health: It contains calcium, phosphorus, and Vitamin D, which are essential for strong bones and teeth.
- Promotes Skin Health: Omega-3s in mackerel help reduce inflammation and protect the skin from damage, contributing to healthier, more youthful skin.
Indian Recipe 1: Bangda Fish Fry (Mangalorean Style)
Ingredients:
- 4 Indian mackerel (bangda), cleaned and gutted
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 tablespoon lemon juice
- Salt to taste
- 2 tablespoons semolina (rava)
- Oil for frying
- Curry leaves (optional)
Instructions:
- Marinate the cleaned fish with ginger-garlic paste, turmeric powder, red chili powder, garam masala, lemon juice, and salt. Let it sit for 30 minutes.
- Coat the marinated fish in semolina (rava) for added crispiness.
- Heat oil in a pan and shallow fry the fish until golden brown on both sides (about 4-5 minutes per side).
- Serve hot with lemon wedges and garnished with fresh curry leaves if desired.
Indian Recipe 2: Bangda Fish Curry (Goan Style)
Ingredients:
- 4 Indian mackerels (bangda), cleaned
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 1 tablespoon tamarind pulp
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 tablespoon coriander powder
- 1 cup coconut milk
- 2 tablespoons coconut oil
- Salt to taste
- Fresh coriander leaves for garnish
- Curry leaves
Instructions:
- Heat coconut oil in a pan, add curry leaves, and sauté the onions until golden brown.
- Add tomatoes, turmeric, red chili powder, and coriander powder, and cook until the tomatoes soften.
- Add tamarind pulp and coconut milk, then bring the mixture to a boil.
- Add the mackerel pieces, cover, and simmer for about 10 minutes until the fish is cooked through.
- Garnish with fresh coriander and serve hot with steamed rice.
Foreign Recipe 1: Grilled Mackerel with Lemon and Garlic (Mediterranean Style)
Ingredients:
- 4 Indian mackerels (bangda), cleaned
- 2 tablespoons olive oil
- 4 garlic cloves, minced
- Juice of 1 lemon
- 1 teaspoon dried thyme or oregano
- Salt and pepper to taste
- Fresh parsley for garnish
- Lemon wedges for serving
Instructions:
- Preheat the grill to medium-high heat.
- Brush the mackerel with olive oil, season with salt, pepper, thyme/oregano, and minced garlic.
- Grill the mackerel for 5-6 minutes on each side until crispy and fully cooked.
- Squeeze lemon juice over the fish and garnish with fresh parsley.
- Serve with lemon wedges and a side of grilled vegetables or salad.
Foreign Recipe 2: Baked Mackerel with Herbs and Butter (European Style)
Ingredients:
- 4 Indian mackerel (bangda), cleaned
- 3 tablespoons butter, melted
- 3 garlic cloves, minced
- Juice of 1 lemon
- 1 teaspoon dried rosemary or thyme
- Salt and pepper to taste
- Fresh dill or parsley for garnish
Instructions:
- Preheat the oven to 375°F (190°C).
- Place the mackerel in a baking dish. In a small bowl, mix melted butter, minced garlic, lemon juice, rosemary, salt, and pepper.
- Pour the butter mixture over the mackerel.
- Bake the fish for 20-25 minutes or until it is cooked through and flakes easily with a fork.
- Garnish with fresh dill or parsley and serve with a side of roasted vegetables or mashed potatoes.
These recipes provide a delicious variety of Indian and foreign methods to enjoy Indian mackerel, highlighting its health benefits and versatility.