This super quick and healthy mackerel pate is a great way to add an extra portion of oily fish to your diet. Keep some tinned mackerel in the cupboard, and you'll be able to whip up this delicious and healthy pate in minutes.
Most of us have heard of the advice to eat more fish, and the NHS suggests that we eat at least one portion of oily fish a week. Mackerel is a great option, as it is rich in omega 3 oils, and relatively low down the food chain, meaning it is less likely to contain pollutants. Fish such as mackerel is also one of the few food sources of vitamin D. Tinned (or canned) mackerel is a great, easy way to eat more oily fish. If you've got a can of sardines in the cupboard, you could also try this sardine pate recipe.
Ingredients for mackerel pate
- Tinned mackerel. Make sure that you buy mackerel in oil or brine rather than tomato sauce! You could also use a packet of smoked mackerel if you prefer.
- Natural yogurt. You definitely don't want flavoured or sweetened yogurt for this recipe. If you don't have, or want to use, natural yogurt, then crème fraiche or cream cheese will work equally as well.
- Lemon juice and seasoning. If you don't happen to have a lemon, you could use a splash of white wine vinegar or cider vinegar. You just need a tiny bit of sharpness to cut through the richness of the mackerel. A twist of black pepper and mustard powder will liven up your pate, but don't add more salt as there is already some in the canned fish
How to make tinned mackerel pate
This recipe couldn't be easier. You simply mash the drained mackerel along with the other ingredients.
I mash the mackerel in a bowl with a fork. You could use a food processor, but I prefer the chunkier texture when it's mashed by hand. And it's really not worth washing the food processor for this recipe as it is so quick and easy.
Serving and storage
Enjoy your quick and healthy mackerel pate on a platter with some celery, oatcakes and a wedge of lemon. Or try oat and wholemeal crackers, gluten free seed bread, or these quick flatbreads, all of which make a perfect accompaniment to the pate. If you want to serve it as part of a hot meal, try using it as a filling in these slow cooker sweet potatoes.
Leftover mackerel pate will store in the fridge for 2-3 days. Place in an airtight container, or cover with wrap so that it does not dry out.
Can you freeze mackerel pate with yogurt?
I prefer not to freeze this mackerel pate recipe. Yogurt can split when it is frozen, and the texture of the pate will not be as good
You might also be interested in these other healthy lunch recipes. And for more easy ways to eat fish, how about this healthy fish pie recipe, fish chowder, or healthy fish and chips. You might also like this 10 minute tuna pate recipe.
You can also make these easy gluten free fish cakes with a tin of mackerel.
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Quick and Healthy Mackerel Pate
- 2 120 g tins mackerel fillets in brine or oil or use a packet of smoked mackerel
- 1 tablespoon natural yogurt or use cream cheese or creme fraiche
- ¼ teaspoon mustard powder
- black pepper to taste
- a squeeze of lemon juice
- Drain the fish. Add all the ingredients to a bowl and mash and mix well.
- Chill if preferred.
Please note nutritional information is per serving and is provided for guidance only.