Mackerel Bhorta (Bangladeshi Mashed Fish with Onion and Chilli)
Grilled mackerel flaked and mashed with raw onion, fried garlic, chillies and mustard oil, a quick UK take on a Bangladeshi fish bhorta.
- Time25 min
- LevelEasy
- Costabout £1.50 a head
Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.
Estimated nutrition per serving
- 332kcal
- 5.7gcarbs
- 2.8gof which sugars
- 21.6gfat
- 5.7gsaturates
- 29.6gprotein
- 1.5gfibre
- 2.0gsalt
A rough estimate worked out from the ingredients, for the serving size above. It is a guide only and not medical advice. If you count carbs or manage diabetes, check with your own tools and your care team.
Ingredients
Tick what you need to buy. It goes on your shopping list.
Method
- 1
Heat the grill to high. Rub the mackerel with the turmeric, half the salt and 1 tbsp of the mustard oil.
- 2
Grill the fillets skin side up for 4 to 5 minutes, until the skin blisters and the flesh turns opaque. Leave to cool for 5 minutes.
4 min 30 s - 3
Remove the skin and flake the fish into a bowl, checking carefully for any small bones.
- 4
Heat the remaining 2 tbsp mustard oil in a small pan. Fry the garlic and dried chillies for about 1 minute, until the garlic is golden.
1 min - 5
Pour the hot oil, garlic and chillies over the fish. Add the onion, green chillies, coriander, lime juice and the rest of the salt.
- 6
Mash lightly with a fork, leaving some texture. Taste for salt and chilli and serve with rice.
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.
