Hello & Welcome to Milly White Cooks!
Today’s recipe is for my delicious Mackerel Pâté and is a great way to enjoy heart-healthy
omega-3 fats! It’s fast and simple to make to serve as a tasty appetizer or a light lunch.
This recipe, from my Low Cholesterol Mediterranean Diet Cookbook, serves 4 and is only 139 Calories,
with just 9g Total Fat and 3g Saturated Fat per portion. You can find the links to my
cookbook in the detail box below. We’ll start by taking a quick look at the
ingredients list. You’ll need: 115g or 4 oz of boneless smoked mackerel
fillets which I’ve skinned and rinsed under cold running water to remove some of the salt.
Here’s 115g of 3% fat soft cheese and that’s equivalent to 1/2 cup or 4 oz.
These are 3 pickled cocktail baby gherkins which are sometime called cornichons.
These are 1 tsp nonpareil baby capers, and I’ve also rinsed both the gherkins and capers
in cold water to remove salt and then drain them on some kitchen towel
You’ll a 1/4 of a fresh lemon and some freshly ground black pepper
and to finish 1 tbsp of pumpkin seeds, and you can see in the top of the screen that
I’m going to lightly roast these in a small pan over a medium heat until they start to
pop and turn a light golden colour. Don’t forget to subscribe to my channel
for more healthy cooking inspiration. Now let’s get cooking!
I’ll start by showing you how to remove the skin from a mackerel fillet which is really
easy to do. Just start at the top of the fillet and peel off the skin and discard it, as it
doesn’t taste very nice in the pâté. Don’t forget to rinse the fillet under cold
water and pat dry once you’ve skinned it. Next, I’ve roughly chopped the gherkins
and I’m adding these to a food processor along with the capers and giving them a quick
whizz to finely chop them. Now you can see that I’ve already added 1 of the mackerel
fillets, roughly flaked and pulsed it in the processor, and now I’m going to add the
second fillet broken into 3-4 pieces. After this I added the soft cheese and pulsed
it to combine into a smooth pâté that looks like this. Finally, squeeze in the lemon
juice. You can also add black pepper now, but I like to add mine to the top of the pâté
along with the pumpkin seeds. If you don’t have a food processor, simply
chop the gherkins and capers as finely as you can. Flake in the mackerel fillets and
mash them with a fork. Then beat in the soft cheese and lemon juice. Preparing it by hand
will mean that the pâté will be a little more rustic in texture but will still taste
delicious. Spoon the pâté into 4 small ramekins and
sprinkle over the cooled toasted pumpkins seeds. Finish with some freshly ground pepper.
This pâté can be eaten immediately but it will be firmer if allowed to chill for
a couple of hours in the fridge. I love to serve mine with freshly toasted
bread, but it also works well with oat cakes, crackers or even vegetable crudités. Super
yummy in the tummy and full of heart-healthy omega-3!
I hope you’ve enjoyed this video, please give it a thumbs up and subscribe if you have.
You can find this recipe in my best-selling Easy Low Fat & Low Cholesterol Mediterranean
Diet Cookbook, featuring more than 100 heart-healthy recipes. Available as a paperback or Kindle
book from Amazon, or as an ebook from iBooks, Nook or Kobo, you’ll find all the links
in the description box below and I also have a quick video preview that you can watch too!
You may also like to watch more videos in my Low Fat & Low Cholesterol cooking series,
like these for my Chicken Chili Blanco or my Banana, Nut & Maple Tea Bread?
If you are interested in finding out more about eating for low cholesterol, then watch
my video 31 Fabulous Low Cholesterol Diet Foods.
Thank you so much for your company. Please also let me know if you make this or if you’d
like to see a video of any other of my recipes and bye for now!