Spiced Mackerel Empanadas

10:17 10 August 2009

Description

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.

Ingredients

 

675g (1½ lb) shortcrust pastry 2 x 125g cans of mackerel fillets in brine, drained & flaked ½ bunch spring onions, washed & finely chopped 420g can borlotti beans, drained and rinsed Grated zest & juice of one lime 1 tablespoon madras curry paste

1 egg 1 egg yolk Pinch salt Pinch sugar Freshly ground black pepper

Method

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.

Servings

1-2

Nutrition Information

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

This recipe and image is copyrighted to Canned Food UK.