Oily fish is something that I’m trying to get my family to eat more of. So I was almost too excited when I came across a huge range of tinned fish in our local Polish delicatassen. To be fair I can’t read Polish but it’s quite easy to work out words like Mackerel and Sardines!
Today was a cold, wet, grey day. Perfect in my mind for a warming jacket potato for lunch. So I whizzed up some Mackerel Pate to go with it. SO SIMPLE and SO DELICIOUS. My toddler had seconds, the baby enjoyed it and there is none left. That is high praise in our house.
This also made great weaning food as it is soft, mashable and yet stays on the spoon (my baby likes to feed himself with a pre-loaded spoon).
Oily fish. We all know that it is good for us, but certainly in our house it can be a struggle to get it into the weeks meal plans. My husband isn’t keen on fish and for some reason during pregnancy I seem to go off the oily fish. However I was determined to find a different way to get some omega 3’s into our diets.
There is a wealth of evidence showing the benefits of eating Omega 3 fats that are found in oily fish. For example studies on children have shown improved concentration and may help in ADHD. Studies on adults show lowered inflammation so may help in conditions such as arthritis, other research shows protection against heart attacks, lowering of blood pressure, they may help protect against some cancers and may aid in depression and some mental health conditions.
Oily fish include all the smelly ones 😉 Mackerel, salmon, fresh (not tinned) tuna, halibut, sardines, herring, kippers. These provide EPA and DHA.
So onto the recipe…..
I had a packet of peppered mackerel fillets in the fridge. Literally all I did was whizz these up in the food processor with some Greek yoghurt and some water to loosen it. There it is… an instant pate. What was great about this is my husband (the fish hater) liked it so much I had to take it away from him before he ate the whole lot!
200g peppered mackerel fillets
2 tbsp Greek yoghurt
Water as needed
Place the mackerel and yoghurt in a food processor and blend.
Add the water as needed to loosen it into a pate consistency.
Freelance Dietitian specialising in helping those with Eating Disorders and a Media Spokesperson for the profession.