Mackerel pâté

Ingredients:

  • 4 mackerel fillets (or salmon!)

  • 1/2 cucumber portion, finely chopped

  • 1/2 red onion, finely chopped

  • 12 small cornichon or 8 cocktail gherkins, finely chopped

  • 2 tbsp dill, finely chopped

  • 250g 0% fat yoghurt*

  • Juice of 1/2 lemon 

  • Black pepper

  • Wholemeal bread, sliced and toasted

  • Olive oil

*Tip* I use total 0% fat yoghurt. it's lovely and thick and creamy, and has no added sugar, like lots of 'fat-free' products.

Method:

  • Preheat the oven to 180 fan, or gas mark 4.

  • Place the fish fillets on a tray and bake until just cooked - it'll be around 15 minutes.

  • In a bowl, mix the chopped onion, cornichons, cucumber and dill.

  • Once the fish has cooled, peel off the skin and discard, then flake the fish by hand, adding it to the bowl. Doing it by hand means you can fish out any bones. 

  • Mix in the yoghurt, lemon and black pepper and stir until everything is well mixed. 

  • Serve with thick slices of wholemeal toast, drizzled with a small amount of olive oil. 

Makes a bowlful

Health

  • Oily fish, such as salmon, fresh tuna, mackerel, sardines, trout and herring, all contain long-chain Omega-3 fatty acids, which help keep your heart healthy. They’re also a solid source of vitamin D.

  • The NHS recommends fish at least twice a week, with one of these meals containing oily fish.

  • Wholegrains in Wholemeal bread provide us with a good source of energy, dietary fibre, calcium, iron and B vitamins. They can even help lower cholesterol in the blood and reduce our risk of heart disease, stroke, obesity and type-2 diabetes.

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