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Chive and mackerel pate with oatcakes and side salad

Preparation: 15 mins

Cooking: 0 mins

Serves 4, costs under £3.00

Ingredients

  • 2 Fillets Mackerel (150g)
  • 1 Tablespoons Fresh Chives (3g)
  • 2 Teaspoons Lemon Juice (10g)
  • 4 Tablespoons Natural Yogurt (160g) (Low fat if possible)
  • 1 Pinch Ground Black Pepper (1g)
  • 4 Portions Lettuce (120g)
  • 2 Tomatoes (170g) (Medium sized)
  • 2 Portions Cucumber (120g) (cut these about an inch long)
  • 8 Round Oatckaes (104g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Skin and chop the mackerel fillets and finely chop the chives
  2. Mix together the mackerel, chives, lemon juice and yogurt in a large bowl until blended. Season with black pepper
  3. Wash and shred the lettuce, and wash and slice the tomatoes and cucumber. Mix these salad ingredients together
  4. Serve the mackerel pate with the oatcakes and the prepared side salad

Nutritional Information


Per 100g
Per 209g serving (% ref. intake)

Energy Kcals
133.00
277.00 (14.00%)
Energy Kj
554.00
1157.00 (14.00%)
Protein
6.00g
12.60g
Total Fat
7.70g
16.10g (23.00%)
Saturated Fat
1.90g
4.00g (20.00%)
Carbohydrates
9.50g
19.80g
Total Sugars
2.70g
5.70g (6.00%)
NSP Fibre
0.50g
1.00g
Sodium
303.00g
632.00g
Salt
0.80g
1.60g (26.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.