Mackerel

Perhaps the expression “holy mackerel” comes from the bonanza of heart-chummy omega-3 fats present in this swimmer – about 2700 milligrams per 100 gram serving, more than what is found in environmentally sketchy farmed salmon. Scientists recommended consuming an average of 250 to 500 milligrams of omega-3s from fish per day to protect against heart disease. So oft-overlooked mackerel can really help you fill your fish oil quota – consuming one 100 gram serving a week would give you a weekly daily omega-3 average of 385 milligrams.

Choosing mackerel at the fishmonger is not only a healthy choice for you, but also for the world’s oceans. Mackerel stocks are abundant and not yet overfished. One reason being is that mackerel is fast-breading making it resilient to fishing pressures. Levels of mercury are very low in mackerel as well. Plus, mackerel is inexpensive when compared to other seafood like tuna and salmon.

Some people will find mackerel to be, well, too “fishy.” This smoked mackerel spread recipe helps subdue those fishy overtones. You can find smoked mackerel at most grocery stores and fish markets. When possible, choose unseasoned fillets. Serve this spread with crackers, toast or in the hull of an avocado. It keeps well in the fridge for several days. You can also try using smoked wild salmon.

Smoked Mackerel Pâté













Printable Recipe

¾ pound smoked mackerel fillets
½ cup reduced fat ricotta cheese
½ cup reduced fat sour cream
Juice of ½ lemon
1 shallot, chopped
1 Tbsp horseradish (if you don’t have horseradish you could try cayenne)
2 Tbsp chives, chopped
¼ tsp freshly ground black pepper

Lift mackerel flesh away from skin and add to a bowl of a food processor along with other ingredients. Blend until smooth, stopping halfway if needed to scrape the mixture down the sides of the bowl. Taste and adjust spices if needed. Best chilled before serving.