Smoked Mackerel Pate 

In the UK, February is National 'Heart Month'. One of the dietary recommendations to optimise 'heart health' is to eat 2 portions of fish a week - 1 of which should be an oily fish. Oily fish includes salmon, mackerel, kippers and sardines. This recipe is very quick & easy - perfect for a lunch idea! 

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Ingredients (Serves 3-4):​

• 1 pack of smoked mackerel fillets - (approx. 300g) (plain, peppered or piri-piri - your choice!)

• 150g 0% fat Greek style yoghurt

•  Juice of half a lemon

• 1 tablespoon horseradish 

• Black pepper 

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Method:

• Remove the skin from the mackerel & use a fork to break up the fillets. If you come across any bones remove them. 

• Add the 0% fat Greek style yoghurt, horseradish and lemon juice to the mackerel and mix together. If you want a smooth pate, you can put it in a blender.

• Season with black pepper. 

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I have served the mackerel pate with toasted wholegrain bread and carrot & cucumber sticks, however it's up to what you have it with! Aim to have at least one portion of vegetables and a source of carbohydrate, to make it a balanced meal. 

 

For those with allergies/ intolerances/ dietary exclusions, here are some suggestions on how to adapt the recipe for your requirements**:​

• Dairy allergy - swap to a plain soya yoghurt & either swap to a dairy free horseradish or you could leave it out

• Lactose intolerance - swap to a lactose free Greek style yoghurt

• Coeliac disease/gluten intolerance/non-coeliac gluten sensitivity - the pate itself it gluten free, however make sure you serve it with a gluten free carbohydrate 

• Low FODMAP diet - swap to a lactose free Greek style yoghurt and serve it with a wheat free carbohydrate ​

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*This recipe is not suitable for anyone with a fish allergy.

**Always check food labels for allergens before using ingredients. 

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