Mackerel pâté or rillettes
Mackerel pâté or rillettes is a rich, creamy spread made from flaked smoked or fresh mackerel, typically blended with butter, cream, lemon juice, and herbs like dill or parsley. This dish is a popular appetizer or snack in coastal European cuisines, particularly in France, the UK, and Scandinavia.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, especially omega-3 fatty acids from the mackerel, with minimal carbohydrates. A typical serving (about 2 tablespoons) provides roughly 100-150 calories, along with key nutrients like vitamin D, vitamin B12, and selenium.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 1 g |
| Fat | 14 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Vitamin D | 4.5 mcg |
| Vitamin B12 | 3.2 mcg |
| Selenium | 30 mcg |
| Niacin (B3) | 4.5 mg |
| Phosphorus | 180 mg |
| Omega-3 (EPA+DHA) | 1200 mg |
| Vitamin E | 1.5 mg |
| Vitamin A | 45 mcg RAE |
Per 1/4 cup (60 g) · estimated, varies by recipe
💡 What's interesting
Mackerel pâté is a classic example of how coastal communities preserve and enjoy fatty fish, turning it into a luxurious yet simple spread. Nutritionally, it stands out as an excellent source of heart-healthy omega-3s, which are linked to reduced inflammation and improved brain health.
