↑ Return to Recipes

Smoked Mackerel Pate

Mackerel is an oily fish, containing 5134mg omega-3 fatty acids per 100g (1).  There are currently no national guidelines in the UK for how much omega-3 should be in the diet, but eating foods which contain these essential fats is considered beneficial for general wellbeing (2).  In particular, omega-3 fatty acids may play a crucial role in how the brain and nervous system grows, communicates and receives energy (3), which is likely to have an impact on mental health.  Smoked mackerel is a simple and economical way of getting some of your omega-3, although it is high in salt, so should not be eaten too often (we don’t eat it more than once a fortnight). Fresh mackerel is, of course, a different kettle of fish – literally. Probiotic foods, those which contain beneficial bacteria, may play a role in mental health, but at present the research is limited and inconclusive.

Smoked Mackerel Pate

Smoked mackerel pate – a quick, easy and economical way to enjoy oily fish.

This recipe is delicious, and can be whipped up in minutes.  You can use a blender or food processor, but if you don’t have one, it’s simple to make with just a fork.  Perfect as part of a light lunch or quick snack.

2 Smoked mackerel fillets
100ml Unsweetened probiotic yoghurt
Juice of 1 lemon
Finely chopped dill to taste
Ground black pepper

Remove the skin from the mackerel fillets and flake into a bowl.  Mash in the yoghurt, lemon juice, dill and pepper.  Chill until set.  Serve on oatcakes, cucumber rounds or lettuce leaves, or as a dip with vegetable sticks.



1. http://nutritiondata.self.com/facts/finfish-and-shellfish-products/7740/2 [Accessed 8 September 2015].

2. https://www.bda.uk.com/foodfacts/omega3.pdf [Accessed 8 September 2015]

3. Parletta, N., Milte, C.M., & Meyer, B.J., (2013).  Nutritional modulation of cognitive function and mental health.  Journal of Nutritional Biochemistry24(5), 725-743.


Skip to comment form

  1. kate kuhn

    Have downloaded recipe, which looks delicious + loved the information. Looking forward to enjoying….
    Looks delicious.

    1. Susannah

      Fabulous, Kate. Welcome to the website. Let us know how you get on.

  2. kate kuhn

    Wonderful recipe – keep it up

    wishes, Love Ka te

    1. Susannah

      So pleased you enjoyed it. My workshop participants loved it too 🙂

  3. Jane

    Like the sound of this Susannah–will try it!

    1. Susannah

      Good to have you with us, Jane. Let me know how you get on with the recipe. If you are near Swiss Cottage on a Wednesday, the smoked mackerel at the farmer’s market is particularly good.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>