Easy Mackerel Fish Pate

This quick and delicious mackerel pate recipe is one of my weekly go-to recipes for so many reasons. It’s quick and easy to prepare, versatile, perfect to make-ahead and super nutritions. So many wins in 1 meal – I call it a must!

This recipe can be turned into a:

• quick healthy snack, with some raw veggies sticks or oatcakes.
• starter, garnished with some micro herbs and pickles.
• main dish, served on a warm slice of bread and a fresh leafy salad.

Plus, you can substitute mackerel by other oily fish of your preference such as sardines or salmon. I tried these different versions, and they all taste great. You can also get creative and change some of the herbs and spices. For example swap some of the herbs for dill, oregano, spring onions…

This dish is also fuss-free, super quick and easy to prepare. It takes just 10 minutes to prepare it and 20 minutes for the mackerel fish fillets to cook in the oven, so you have a nutritious meal ready in 30 minutes. This mackerel pate stores well in the fridge if you plan to use the leftovers. You can also make-ahead this meal for lunch or dinner (imagine a healthy dinner served in 5 minutes…). It’s a perfect meal to batch cook given that I find that it tastes even better the next day, it allows for flavours and spices to marinate.

The onion, herbs, lemon and spices add a fresh contrast to the mackerel’s rich flavour and are a great way to add more veggies, fibre and phytonutrients to this meal. 

Mackerel is an oily fish rich in omega-3, an essential fatty acid our body cannot produce, so food intake is vital for our bodies to receive this nutrient. Research shows that omega-3 fatty acids can improve your cardiovascular health and improve inflammation. I always aim to have at least two servings of oily fish a week. When picking mackerel, prefer wild and Atlantic or Chub varieties as these are low in mercury. You can find more about fish mercury level here.

I hope you enjoy this delicious & nutritious recipe.

Do you find it yummy? Let me know in the comments.

Easy Mackerel Fish Pate

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• Author: Elisa Tricon
• Total Time: 30 minutes

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Description

A fuss-free delicious mackerel pate recipe, perfect if you are looking for a healthy quick meal.

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Ingredients

Units MUS Scale 1x2x3x

• 4 mackerel fillets
• 15g parsley, finely cut
• 15g coriander, finely cut
• Half brown onion, finely diced
• 2 tsp Dijon mustard
• 2 tsp mayonnaise (I like Hunter and Gather brand)
• 1/2 lemon, juice only
• 2 tbsp raw apple cider vinegar
• 1/2 tsp turmeric
• Salt and freshly ground black pepper to taste

To serve

• Bread (I like Seedful brand)
• Salad
• Fermented cabbage or pickles

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Instructions

1. Bake the fish in the over at 180 C for 20 minutes. Remove it from the oven and let it cool for 5 minutes. 
2. Remove the skin from the fish and bones – the odd bone is fine as the mixture will be blended. Add the fish to the blender.
3. Add the mustard, black pepper, salt, turmeric, mayonnaise, lemon juice, vinegar, blend to a paste and remove. Incorporate the herbs, diced onion and season to taste. Mix well to incorporate all ingredients.
4. Serve on a slice of bread accompanied with a salad and sprinkled with some fermented cabbage.

• Prep Time: 10
• Cook Time: 20
• Category: Main