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Smoked mackerel pate
Quick and easy and good for you too.
What you need
- 350 g peppered smoked mackerel fillets
- freshly squeezed juice of 1 lemon
- 2 tsp wholegrain mustard
- 45 ml fromage frais
- 1 dash freshly ground black pepper
Method
Remove skin from the fish and discard. Break the fish into pieces. Place in a large bowl with the lemon juice. Mash until fairly smooth.
Stir in the remaining ingredients.
Spoon into a serving dish. Chill thoroughly before serving.
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Preparation 10 minutes Waiting » 1 hour Chill 1 hour Total 1 hour, 10 minutes -
Energy 203 kcal/serving Fat 13.8 g/serving Carbohydrates 11.07 g/serving Glycaemic Index 4 Glycaemic Load 0.07 
Serving suggestion
Garnish with slices of lemon or lime and fresh herbs such as dill or chives.
Cook's tip
The mackerel pate can also be made in a food processor or blender. Just combine all the ingredients and process until smooth. Then chill.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 851 | 862 | 10475 | 8350 |
| Energy (kcal) | 203 | 206 | 2500 | 2000 |
| Protein (g) | 17.5 | 17.7 | ||
| Carbohydrate (g) | 2.90 | 2.94 | 345 | 275 |
| Fat (g) | 13.6 | 13.8 | 95 | 70 |
| Fat (saturated) (g) | 3.76 | 3.81 | ||
| Fibre (g) | 0.14 | 0.15 | ||
| Sodium (mg) | 97.9 | 99.2 | ||
| Salt (equivalent) (g) | 0.24 | 0.25 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 54.3 | 55.0 | 800 |
| Vitamin B-12 (µg) | 12.9 | 13.0 | 1 |
| Vitamin B-6 (mg) | 0.33 | 0.34 | 2 |
| Vitamin C (mg) | 3.87 | 3.92 | 60 |
| Vitamin D (µg) | 0.03 | 0.03 | 266 |
| Vitamin E (mg) | 0.01 | 0.01 | 10 |
| Zinc (mg) | 0.72 | 0.73 | 15 |
| Calcium (mg) | 33.2 | 33.7 | 800 |
| Folate (mcg) | 5.38 | 5.45 | 200 |
| Iron (mg) | 1.13 | 1.14 | 14 |
| Magnesium (mg) | 68.5 | 69.4 | 300 |
| Niacin (mg) | 4.54 | 4.60 | 18 |
| Pantothenic acid (mg) | 0.66 | 0.67 | 6 |
| Riboflavin (mg) | 0.36 | 0.37 | 1.6 |
| Phosphorous (mg) | 213 | 216 | 800 |
| Thiamin (mg) | 0.12 | 0.12 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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