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Mackerel Paté

Helen Ford
Mackerel is a wonderful source of omega 3 fats which are so important for healthy hormones, skin, hair and brain health. I like to use the analogy of omega 3 being an 'ingredient' in a cake - if you don't have this 'ingredient', hormone balance is unlikely, mood changes and drier cells - both inside and out. This is also a great protein source, therefore helping to balance sugar to give us sustained energy. You can use plant based yoghurt if dairy free. Fresh red chilli, finely chopped can be added to give it an extra kick.
Course Appetizer, Brunch, Snack


  • Large bowl
  • Fork or blender


  • 1 pack mackerel smoked fillets skinned
  • 2 tbsp natural yoghurt organic
  • 1 large handful chopped coriander
  • Juice from half an organic lemon
  • 1-2 tbsp horseradish sauce (adjust according to taste) The English Provender


  • Put all ingredients together in a large bowl and mash with a fork. Use a food blender if smoother consistency wanted.
  • The consistency of the paté can also be adjusted by adding more or less yoghurt - it is a great recipe to experiment with!!
  • Ideal on oatcakes with watercress.
Keyword balancing, menopause health, omega 3