I probably add a packet of smoked mackerel to my online shopping basket every week. It is relatively cheap, delicious and they contain a good amount of mood boosting, heart healthy Omega-3 fatty acids. Ed and I both love them, and I can guarantee that if I go away for a few days and leave a packet in the fridge they would have vanished by the time I get home. They also freeze brilliantly, but do remove the skin before popping into the freezer.
I usually flake them into a salad, or whizz with some mayonnaise or cream cheese into pâté. Both mayonnaise and cream cheese are fairly calorie dense, much of this coming from fat, the lower fat ones simply do not taste as good, and some are packed with additives that as far as I am concerned have no business being there.
This lighter and healthier smoked mackerel pâté, (or is that a smoked mackerel hummus?) was whizzed up as a quick lunch for two, when we only had one mackerel fillet, the scrappings from a nearly empty jar of mayonnaise as well as a third of a can of chickpeas. I guarantee you will not notice it is not made with 100% mayonnaise as a mixer. If you do not have any lemons, add a few drops of vinegar from a jar of capers or pickles, it lightens and makes a huge difference to the finished pâté.
- 1 smoked mackerel fillet skin removed
- 1 tsp mayonnaise
- 1/3 small can chickpeas drained and rinsed. Or use garbanzo beans
- 2 tbs milk use 1 more tbs if needed
- 1 tsp lemon juice
- Salt & pepper to taste
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Simply place the ingredients into a food processor or mini chopper and whizz until you have a smooth pâté.
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Season to taste.
Variations – Add teaspoon of grain mustard, horseradish sauce, or a pinch of nori flakes.
For more inspiration why not try
My anchovy & butter bean hummus
My red lentil, lime and coriander hummus
Camilla’s smoked mackerel pâté
Bintu’s smoked mackerel, plantain and broccoli stir fry
As this dish is a frugal take on my usual smoked mackerel pâté, and chickpeas count as one of your 5 a day I am entering it into Credit Crunch Munch which I run with Camilla, hosted this month by Lucy, and into Extra Veg with Michelle, hosted this month by Katherine.
We have also been enjoying the pate in sandwiches, perfect for a super speedy packed lunch for Ed on the days he goes to the library to work. We’re certainly not ones to unnecessarily shy away from carbs, and think that bread in particular is both an important and delicious part of our diets which provides protein, fibre, calcium, iron and a variety of vitamins.
I am a fan of the supermarket sliced loaf for both convenience for sandwiches and the comfort of buttered toast, a loaf never lasts that long in the flat, and I try to keep some in the freezer – it defrosts in minutes and is perfect for a last minute packed lunch.
A few facts from the Federation of Bakers and the Flour Advisory Bureau, which hopefully will make you question this current fad of cutting out the carbs. More information about the fab bread campaign can be found here.
- Carbohydrates help you to feel fuller for longer, making you less likely to snack on the unhealthy things and providing a great source of fuel before or after a workout
- Bread is low fat, low sugar and around 80 calories a slice, so if you’re watching your weight you can fit it easily to your health plan
- White bread is a good source of non-dairy calcium as white bread is fortified with calcium
- There is no singular dietary cause of bloating; low stress, eating a well-balanced diet containing fibre & drinking enough water can help
What is your favourite way to eat bread?
Sponsored content from the Federation of Bakers and the Flour Advisory Bureau, all opinions our own.
I love the idea of adding in chickpeas Helen. It is brilliant.
It really does not make that much difference to the flavour, and of course makes the dish for cheaper to make.
I want this right now that photograph looks so inviting:-)
Thank you Camilla! It did make rather a good lunch today.
I have really gotten in to mackerel recently. It has so much flavour.
We love smoked mackerel, and I agree because there is so much flavour you can bung in all those chickpeas and really not notice.
Looks like a wonderful healthy and delicious light meal or snack!
So good. We loved smoked mackerel in this household!
Dear Helen, This sounds like a delicious idea for leftover fish…I love how you served it alongside salad. This is a light and perfect lunch or dinner. xo, Catherine
It is a lunchtime staple in my house Catherine!
I love mackerel, and I love hummus. I definitely want to try this one ????
Go for it Heather. Let me know what you think of it.
I love smoked mackerel but haven’t bought any for a while, adding the chickpeas is a great idea to make it go a bit further.
Love smoked mackerel too. Making it go further is always good.
This sounds delicious! I love mackerel too and this sounds like a great way to make it a bit different. #creditcrunchmunch
Any excuse for #ExtraVeg!
My husband would seriously love this! Fantastic idea with the chickpeas in it. Thanks for entering #ExtraVeg!
We adore smoked fish here Kate, this makes it go a bit further.
Oh God! It looks delicious. Great alternative for hot days that will come. Thank you for inspiration!
Thank you!
Looks and sounds lovely, Helen. Loving the styling too.
Thank you Emily. High praise from you!
You’ve done a great job at making those sandwiches sound and look so tempting. And it’s lunchtime •hungerpangs
Thanks Sally, It was a very quick and easy lunch.
I’ve only just recently started eating mackerel. I love the simplicity of this. It’s so decadent but quick. I might try this with creme fraiche vs mayo though as mayo gives me an upset tum
Creme fraiche would be excellent. I love it, but we never get though a pot so it tends to go off.
I never normally cook or eat mackerel fillets but love the pate. Never tried making it myself but I think I will try this out with some home made crackers for a picnic once the weather is more reliably warm!
I had the heating on last night and still have the winter duvet. Warm weather seems a long way away sadly.