Tag Archives: oily fish recipe

Salmon and Vegetable Bake

I love fish but I sometimes struggle to get it into our weekly menu as hubby isn’t that keen on it. Anything with bones, a head or tails is definitely not allowed on the table (prawns excepted) and anything too fishy is also a no go.

So here is my latest fishy offering and this one went down well. The hubby said I could make it again and gave a few mmmmm noises. The toddler gave me a clap and said “Well done Mummy”, high praise indeed 🙂 

So why not give it a go and see how it fares with your family? Salmon is an oily fish providing omega 3’s and the vegetables will pack this meal up to provide 2 of your 5 a day. 

This meal can be prepared in advance then put in the oven to cook through later on.


Salmon and Vegetable Bake
Serves 3
A different way to serve up oily fish and veggies to your family.
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Prep Time
15 min
Cook Time
45 min
Prep Time
15 min
Cook Time
45 min
423 calories
35 g
83 g
14 g
41 g
5 g
425 g
601 g
9 g
0 g
5 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 423
Calories from Fat 126
% Daily Value *
Total Fat 14g
Saturated Fat 5g
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 83mg
Sodium 601mg
Total Carbohydrates 35g
Dietary Fiber 8g
Sugars 9g
Protein 41g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 3 medium carrots
  2. 1 large head of broccoli
  3. 300g salmon fillet in small cubes
  4. 50g gluten free cream cheese
  5. 100ml natural yoghurt
  6. 1 tsp mixed herbs
  7. seasoning
  8. 3 slices of gluten free bread made into breadcrumbs
  9. 50g grated cheddar cheese
  1. Peel and chop the carrots then cook in boiling water until soft, add the broccoli for the last few minutes of cooking.
  2. Place the salmon and vegetables in a large bowl.
  3. Mix the cream cheese and yoghurt together with the herbs and season.
  4. Stir the creamy mix into the salmon and veggies.
  5. Spoon it all into an ovenproof dish, then top with the breadcrumbs and finally the cheese.
  6. Bake for 35-40 minutes at Gas Mark 6/200C.
  7. Serve with a green salad.
  1. Can be made ahead of time and cooked later and can be frozen.
Dietitian UK https://www.dietitianuk.co.uk/
Why not serve this with a green salad and a cheeky glass of white wine?

5 Minute Mackerel Pate

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…..

Dietitian UK: Mackerel Pate
Dietitian UK: Mackerel Pate

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
  1. Place the mackerel and yoghurt in a food processor and blend.
  2. Add the water as needed to loosen it into a pate consistency.