Mackerel is classed as an oily fish, along with other fish such as salmon, herrings, tuna etc. Oily fish provide us with important Omega 3 oils, which can help to lower blood pressure, reduce the risk of heart disease, soften the skin, increase immune function, increase metabolic rate, improve energy, help with arthritis (as they have an anti-inflammatory effect) and help with skin problems such as eczema. 100g of mackerel can provide 1000mg of Omega 3 fatty acids, while the same size piece of cod can contain only 300mg.

Mackerel not only contains these Omega 3 fats but is also a good source of selenium, vitamins B3, B6 and B12 and also vitamin D.

 

The Department of Health recommends that we should double our intake of Omega 3 oils by eating oily fish two to three times a week. But concerns have been raised about mercury intake from oily fish. The research has shown that the health benefits from eating oily fish definitely outweigh the risks. And that in fact we are not eating enough fish in general. The Harvard School of Public Health has shown that eating about six ounces of mackerel each week can reduce the risk of death from heart disease by a third.

Ingredients:

Pack of smoked mackerel fillets, skinned

2 tbsps organic natural yogurt

Large handful of chopped flat leaf parsley

Good grind of black pepper

Juice and rind from half an organic lemon

1-2tbsp organic horseradish sauce (adjust according to taste)

Put all the ingredients together in a large bowl and mash with a fork. Use a food blender if you prefer a smoother consistency. The consistency of the pate can also be adjusted by adding more or less yogurt – it is a great recipe to experiment with! Ideal on oatcakes with watercress.