Spiced Mackerel Empanadas

Course: Starter - Dish: Fish - Serves: 2

Mackerel is a source of Omega 3 – try this quick dish as an alternative to sandwiches or wraps, which also boosts your brain.
25 minutes to prepare and cook. Makes 10.


1. Preheat the oven to Gas Mark 6/200C/400F.
2. In a bowl, combine the mackerel fillets with the spring onions, borlotti beans, lime juice and zest, and curry paste. Season with black pepper.
3. On a lightly floured surface, roll out the pastry to ½cm thick.  Using a 15cm (6”) saucer cut out ten rounds.  Whisk together the egg, egg yolk, salt and sugar for the glaze and set to one side.
4. To make each empanada, place a dessertspoon of the fish mixture on one half of each pastry round.  Dampen the edges of the pastry with water and fold over to form a turnover, sealing the edges together.  Gently bend each filled pastry to form a crescent shape.
5. Place the empanadas on a baking tray and brush with the glaze.
6. Bake in the oven for 15-20 minutes until golden brown.  Serve warm with watercress accompanied by mango or lime chutney.


Canny Hint:
Spanish-style Cornish pasties! This recipe makes ten spicy empanadas.  Serve two as a main course or one per person as a snack. Sardines can be used in place of mackerel fillets.


Canny Fact:

You can find sustainable canned fish at the supermarket.

Nutritional information per serving:

Calories: 382
Protein: 9.6g
Carbohydrate: 33.8g
Fat: 24.2g
Saturated fat: 1.2g
Fibre: 2.6g

Canned mackerel is rich in protein and Omega 3 fatty acids

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