• Carly Sutherland

Omega-3 Mackerel Pate

Food is amazing and healing, and the new year has refocused me on three things I want to eat more of: healthy fats, Omega 3s, and homemade stocks.

We already make quite a bit of amazing bone broth which has tons of good stuff like collagen and glutamine and tons of minerals. But over the holiday period I got out of the low carb high fat habit, and - seriously - carbs are my kryptonite.

So this easy AF mackerel pate was a perfect 10-minute antidote, with *tons* of Omega3s, protein, and B vitamins (particularly B12). Super fast to whip up. Super delicious. Alan had his on toast, I had mine on cucumber rounds and in lettuce leaves. Everybody wins!

Servings: 2


  • 180g smoked mackerel fillets (boneless & skinless)

  • 50g crème fraîche (or sub sour cream / greek yogurt)

  • 25g horseradish sauce (increase / reduce to your taste, or use fresh grated horseradish root)

  • Lemon juice

  • Salt & pepper

  • Scallions / chives / radishes to garnish

  • Toast / crackers / cucumber slices / lettuce leaves to serve


  1. Shred 180g of boneless & skinless mackerel fillets with two forks until there aren’t any big chunks left.

  2. Add in 50g of crème fraîche (or sub sour cream or Greek yogurt) and mix well.

  3. Add in 25g horseradish sauce (taste as you go to see what balance you like) and mix again.

  4. Add a few squeezes of lemon juice, and salt and pepper to taste. Lots of black pepper makes this particularly yummy

  5. Serve on cucumber rounds, lettuce leaves, toast, or crackers, and top with sliced radishes or chopped scallions/chives.

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