Simple mackerel pâté or rillettes on toast
Simple mackerel pâté or rillettes on toast is a rustic, flavorful spread made from flaked smoked or cooked mackerel, typically blended with ingredients like cream cheese, lemon juice, and herbs, then served on toasted bread. It's a popular and easy appetizer or light meal in British and Northern European cuisine, often enjoyed for its rich, savory taste.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids from the mackerel, with a moderate calorie count of around 250-350 calories per serving, depending on portion size and added ingredients. It provides essential nutrients like vitamin D, B12, and selenium, making it a nutritious choice.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 18 g |
| Carbs | 22 g |
| Fat | 20 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Vitamin D | 4.5 µg |
| Vitamin B12 | 3.2 µg |
| Selenium | 38 µg |
| Phosphorus | 220 mg |
| Niacin (B3) | 5.5 mg |
| Omega-3 (EPA+DHA) | 0.8 g |
| Iron | 2.1 mg |
| Zinc | 1.8 mg |
Per 1 serving (approx. 150 g, including 2 slices of toast and 60 g pâté) · estimated, varies by recipe
💡 What's interesting
Mackerel pâté is a classic example of how preserved fish, like smoked mackerel, has been a staple in coastal communities for centuries, offering a long-lasting source of nutrition. Nutritionally, it's celebrated for its high omega-3 content, which supports heart and brain health, making it both a traditional and health-conscious option.
