Thai · dinner

Choo Chee Mackerel (Fish in Thick Red Curry Sauce)

Choo Chee Mackerel (Fish in Thick Red Curry Sauce) — from Pailin's Kitchen's cooking video Watch how it’s made · 7:20

Video by Pailin's Kitchen on YouTube · Open on YouTube

25 minServes 2646 kcal a serve
  • Pescatarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Crustacea, Fish. Check labels on stock, sauces and spice mixes.

Oily mackerel in a thick red curry sauce: about 32 g protein a serve, rich in omega-3 fats, vitamin B12 and vitamin D, with under 10 g net carbs.

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Ingredients 9

Method

Tap a time to watch that step in the video.

  1. Boil ¼ cup coconut milk in a wok or wide pan, add the curry paste and stir constantly until thick and the coconut oil starts to separate (if it doesn't, carry on anyway). 0:33
  2. Add the rest of the coconut milk, the palm sugar and fish sauce and simmer a few minutes into a rich, thick but pourable sauce. Stir in half the lime leaves for a minute, taste (it should be strongly seasoned), cover and set aside. 1:44
  3. Pat the fillets dry. Heat a thin coat of oil in a frying pan over medium-high heat and cook the mackerel skin side down about 2 minutes until golden, then flip for about 1 minute until just done. 3:54
  4. Bring the sauce back to the boil (add a splash of water if it's too thick), lay in the fish skin side up and simmer 30–60 seconds, keeping the sauce off the skin. 4:30
  5. Plate the fish, spoon the sauce around and a little over it, and garnish with the extra coconut milk, the remaining lime leaves and the red pepper. 5:00

Tip. Serve with jasmine rice. Mackerel has many fine bones, so eat carefully. Prawns, squid or another firm fish work the same way.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 2

Energy646 kcal2,700 kJ
Protein32 g64% of a day
Fibre0.8 g3% of a day
Carbohydrate8.9 g8.2 g net · 3.5 g sugars3% of a day
Fat55 g29 g saturated70% of a day
Sodium900 mg39% of a day

Where the energy comes from one serve

  • Net carbs 5%
  • Protein 20%
  • Fat 75%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High951%

23 µg a serve, mostly from mackerel fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Omega-3 High242%

3.9 g a serve, mostly from mackerel fillets (84%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Selenium High126%

69 µg a serve, mostly from mackerel fillets (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin D High96%

19 µg a serve, mostly from mackerel fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Magnesium High42%

175 mg a serve, mostly from mackerel fillets (66%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin B6 High37%

0.6 mg a serve, mostly from mackerel fillets (77%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron High36%

6.4 mg a serve, mostly from coconut milk (57%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E High23%

3.5 mg a serve, mostly from mackerel fillets (51%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin C Source19%

17 mg a serve, mostly from red bell pepper (74%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium Source18%

840 mg a serve, mostly from mackerel fillets (57%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Zinc Source18%

2 mg a serve, mostly from mackerel fillets (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin K Source14%

17 µg a serve, mostly from mackerel fillets (57%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin A Source11%

96 µg a serve, mostly from mackerel fillets (68%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

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Folate7%

28 µg a serve, mostly from coconut milk (54%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Calcium4%

48 mg a serve, mostly from coconut milk (41%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Pailin's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.