Mackerel Curry
Mackerel Curry, or Ayala Curry, is a traditional Kerala-style fish curry featuring fresh mackerel simmered in a tangy, spicy gravy. The base typically includes coconut milk, tamarind, and a blend of spices like turmeric, chili, and fenugreek, with curry leaves for aroma. It's a staple coastal dish in the South Indian state of Kerala, often served with rice.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal, with the mackerel providing omega-3 fatty acids and the coconut milk adding healthy saturated fats. A typical serving offers a good balance of protein and fats with minimal carbohydrates, and provides key nutrients like Vitamin D, B12, and selenium, with a rough calorie range of 300-400 kcal per serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 28 g |
| Carbs | 8 g |
| Fat | 22 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Vitamin D | 15 mcg |
| Vitamin B12 | 12 mcg |
| Selenium | 45 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 8 mg |
| Potassium | 380 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Iron | 2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this curry is a cornerstone of Kerala's 'meen curry' tradition, where the sourness from tamarind or kodampuli (Malabar tamarind) is essential for balancing the richness of the fish and coconut. Nutritionally, it's unique for being a potent source of anti-inflammatory omega-3s (EPA and DHA) from the oily mackerel, which are less common in many other regional Indian curries.
