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 – 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.

References:

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 Biochemistry, 24(5), 725-743.