Mackerel is an oily fish rich in anti-inflammatory omega 3 fats. Omega 3 Rich Mackerel Pate is a nutrient-dense, highly-digestible protein making it a great choice if you have digestive issues.
As well as helping keep your digestive system lubricated, the anti-inflammatory actions are also beneficial for your:
- heart & circulation
- bone health
- eye health
- immune system
- thyroid function & metabolism
It is also rich in vitamin D (although food is relatively low in vitamin D – sun exposure is vastly superior); this is vital for proper utilisation of calcium in your body. Mackerel is rich in calcium, iron, magnesium, selenium & potassium and also contains the antioxidant CoQ10 which helps to protect cells from damage.
Plus it’s a cost-effective source of protein. Cheap AND good for you. A no-brainer.
This recipe is SO QUICK to make.
Gluten-free (GF), nut-free (NF), dairy-free (DF) option*, suitable for Low FODMAP (if lactose-free or coconut yoghurt), SCD & SIBO diets (if home-made 24 hour yoghurt)
1 pack of cooked smoked mackerel fillets (in shrink-wrapped packets)
1 tablespoon live yoghurt (cows or non-dairy coconut)
A good twist of freshly ground black pepper
A squeeze or two of lemon to taste
Herbs to garnish (parsley, chives and coriander all work well)
- Take the skin off the mackerel fillets and discard
- Put the fillets into a food processor with the yoghurt, lemon and pepper and mix until smooth or chunky as you require
- Turn into a glass dish with a lid so you can keep it in the fridge for a few days
Additional options include:
- Add a little horseradish sauce or freshly grated horseradish, a teaspoon of capers or half a teaspoon of grainy mustard for a kick
- You can also add the herbs in the mix (rather than as a garnish) which turns it a little green
- Like curried fish? Be daring and add turmeric powder for an additional anti-inflammatory boost
- Swap the yoghurt for olive oil* for a dairy-free version if you prefer a non-creamy version
- Swap the yoghurt for butter if you want a more solid texture (particularly when refrigerated) and a dose of healing fat for your gut (butter is rich in butyric acid which helps provide energy to your colonic cells)
Serving suggestions for Omega 3 Rich Mackerel Pate:
- With buckwheat crackers (Amisa is one of my favourites)
- With oatcakes (Nairns plain is my family favourite)
- With good quality wholegrain bread (preferably gluten-free homemade bread with no additives if you suffer digestive issues)
- With seeded grain-free crackers (I like Raw Health)
- Home-made, grain-free bread (blog coming soon)
- With celery & carrot sticks
- On large lettuce leaves with sesame seeds sprinkled on top
- On a bed of rocket & tomatoes
- With a beetroot & watercress salad
Have you tried my non-food tips to help you digest your food and work out what is upsetting your tummy? Steps 1-4 from my 10 Steps To Happy Digestion eBook will help guide you. Download it for free today.
Jane Barrett is a registered nutritionist and expert in digestive health helping women & children with digestive issues take control of their health through food. She offers support through meal plans, online courses & personalised 1:1 programmes on Zoom.