Spicy Mackerel Fritters

Introduction:

The following 'Spicy Mackerel Fritters' recipe is a healthier take on the Jamaican 'Salt Fish Fritters', where the cod fish has been replaced with the more nutrient dense mackerel, and minimal salt has been used, which is good news for everyone, but in particular those with high blood pressure concerns.

Nutrient Breakdown:

Protein -

Carbs -

Fats -

Calories -

Serves: Makes 24

Ingredients List:

1 cup water

1 tsp blackpepper

1 tsp hot pepper sauce

1 tsp onion granules

1 tsp garlic granules

1 tbs curry powder

2 tsp lemon juice

1 tsp ground pimento

1 tsp thyme

1 tsp rosemary

2 tbs tomato ketchup

4 tins of mackerel (in olive oil)

2 cloves of garlic (chopped finely)

1 medium red onion (chopped finely)

1 medium white onion (chopped finely)

1 scotch bonnet (with seeds) (chopped finely)

1/4 sweet pepper (red)

1/4 sweet pepper (orange) (chopped finely)

1/4 sweet pepper (green) (chopped finely)

1/4 sweet pepper (yellow) (chopped finely)

4 eggs (whisked)

250g Self Raising Flour

25g butter

Olive Oil (for shallow frying)

Utensils:

• Frying Pan with Lid

• Spatula

• Large Bowl

• Chopping Board

• Tablespoon

• Kitchen Paper

• Serving Container for the Fritters

Steps:

1. Place water into a frying pan on a low to medium heat.

2. Add dry ingredients to the pan.

3. Add the hot pepper sauce, tomato ketchup, lemon juice and butter.

4. Stir until all ingredients have melted out and integrated into the water (1 min).

5. Drain the mackerel and add to the pan and cook until water disappears (20 mins).

6. Allow to cool (1 hour).

7. Finely chop the onions, garlic, peppers, and scotch bonnet.

8. Whisk eggs in a separate bowl until frothy.

9. Add and mix in the chopped ingredients.

10. Add and mix in the cooled mackerel.

11. Mix in the self raising flour slowly, until the mixture reaches a consistency that is not too watery nor too think (it should be able to fall off a spoon slowly).

12. Place olive oil into frying pan and heat up - medium heat.

13. Use a table spoon to pick up the mixture and place it into the hot oil to fry. Continue this process until the frying pan is filled with these fritters.

14. Fry fritters on each side for about 5 mins on each side until the fritter is golden brown in colour.

15. Prepare serving container and line with kitchen paper (to soak up any excess oil).

16. When fritters are cooked, remove from oil and place in serving container.

17. Continue steps 12-16 as appropriate and until the fritter mixture is finished.

Conclusion:

Please do give this recipe a try. You can swap out the fish used if you prefer. For example, you could use sardines or salmon or tuna [LINK TO THESE RECIPES]. For vegetarians, why not use mixed mixed vegetables with legumes such as kidney beans or black eye peas instead of the fish. This will also provide a nutrient dense meal to enjoy.

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