Green pick

Mackerel stocks are abundant and not yet overfished. One reason is that mackerel is fast-breeding, making it resilient to fishing pressures.

Health perk

Perhaps the expression “holy mackerel” comes from the bonanza of heart-chummy omega-3 fats present in this blissfully lowbrow swimmer—more than what is found in salmon. Plus, the contamination risk is low.

Recipe note

Serve this spread with crackers, toast, or in the hull of an avocado as a dinner starter or as part of a summer picnic. It keeps well in the fridge for several days. You can also try using smoked wild salmon.

3/4 lb (340 g) smoked mackerel
1/2 cup (125 mL) reduced-fat ricotta cheese
1/2 cup (125 mL) reduced-fat sour cream
Juice of 1/2 lemon
1 shallot, chopped
1 Tbsp (15 mL) horseradish
2 Tbsp (30 mL) chives, chopped
1/4 tsp (1 mL) black pepper

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

Serves 8.

Each serving contains: 178 calories; 10 g protein; 14 g total fat (5 g sat. fat, 0g trans fat);
3 g carbohydrates; 0 g fibre; 1,929 mg sodium

source: "Great Catch!", alive #332, June 2010

About the Author

Matthew Kadey, RD, is an Ontario-based dietician and food writer. wellfedman.com / mattkadey.ca