Thursday 21 March 2013

Mackerel pate

Following hot on the heels of my introduction, I thought I’d kick off with a recipe. This mackerel pâté is a good source of complete protein (more about this in a later post), and chock-full of omega-3 fatty acids. These fatty acids are big news nutritionally, as increased consumption of oily fish has been linked with reduced risk of heart disease1 and male cancers2, and enhanced recovery from physical exercise by reducing inflammation in the body3. The fact that it’s incredibly tasty means that there are plenty of great reasons to tuck in! Enjoy.

Ingredients (serves 2):
250g smoked mackerel fillets, skin removed
3 tablespoons natural yoghurt
1 tablespoon horseradish sauce
Juice of ½ a lemon
1 tablespoon chopped parsley
Take half the mackerel, and puree in the food processor with all the other ingredients. Flake in the other half of the fish, so you have a mixture of smooth and chunky textures. Interesting extras to add another dimension include chopped spring onions, gherkins or capers.
Serves this on a slice of wholemeal toast topped with cucumber slices, with cherry tomatoes and carrot sticks on the side, for a delicious and nutritious lunch. If you’re on a gluten-free diet, use this as a dip for raw veg.

One serving of this pâté, served on wholemeal toast with veg as described above will give you the following nutrients:
kCalories: 714
Protein: 34g
Carbohydrates: 40g
Fat: 48g (of which saturates 17g)

 Hmm, not sure this makes it look as tasty as it is!


1: Mozaffarian D, Appel LJ, Van Horn L. Components of a cardioprotective diet: new insights. Circulation 2011; 123: 2870-91
2: Augustsson K, Michaud DS, Rimm EB et al. A prospective study of intake of fish and marine fatty acids and prostate cancer. Cancer Epidemiol Biomarkers Prev 2003; 12: 64-7
3: Gray P, Gabriel B, Thies F et al. Fish oil supplementation augments post-exercise immune function in young males. Brain Behav Immun 2012; 26: 1265-72.

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