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
Simply place the ingredients into a food processor or mini chopper and whizz until you have a smooth pâté.
Season to taste.
Variations – Add teaspoon of grain mustard, horseradish sauce, or a pinch of nori flakes.
For more inspiration why not try
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.