FIT Favourite Mackerel Pâté with Rye Crackers & Pickled Cucumber Salad
Category: Lunch / Starter | Serves: 2 | Time: 15 minutes
Omega-3 Rich, Anti-Inflammatory and Gut-Friendly
A beautifully balanced, dairy-free smoked mackerel pâté served with crunchy rye crackers and a fresh pickled cucumber, fennel, parsley and caper salad. A brilliant option if you want to eat more oily fish but find the thought of a full fillet a bit overbearing.
This is the kind of light meal that feels indulgent but is quietly supporting your hormones, gut health and stress resilience. Keep it low maintenance for a mid-week lunch or dress it up for the perfect dinner party starter.
Ingredients
Smoked mackerel pâté:
2 smoked mackerel fillets, skin removed
3 tbsp soya yoghurt (dairy-free, gut-friendly)
Juice of ½ lemon
1 tsp Dijon mustard
Small handful fresh parsley
Black pepper
Pickled cucumber and fennel salad:
½ cucumber, ribboned
½ fennel bulb, thinly sliced
1 tbsp capers
Handful parsley
1 tbsp apple cider vinegar
1 tbsp olive oil
Pinch sea salt
To serve:
Rye crackers (I love charcoal varieties, or you could choose a wheat-free / gluten-free option such as Amisa Buckwheat crispbreads if that’s your need)
Optional drizzle of olive oil
Extra fresh herbs
Method
Make the pâté: Blend or mash the mackerel with yoghurt, lemon, mustard and parsley. Season to taste. Keep it slightly textured for that artisan feel.
Prepare the salad: Toss the cucumber, fennel, capers and parsley with vinegar and olive oil. Let sit for 5 to 10 minutes to lightly pickle.
Assemble: Spoon the pâté into a jar or bowl. Add crackers and salad on the side. Finish with a drizzle of olive oil.
Done. Fresh, simple, seriously good.
Why It Works
Omega-3 from mackerel reduces inflammation and supports brain function and mood. Healthy fats are key for hormone production and steady energy. Fermented-style elements like apple cider vinegar and soya yoghurt support gut function. Fibre and plant diversity across cucumber, fennel, parsley and capers feed beneficial bacteria. This is how we support calm energy, balanced hormones and resilience to stress.
Functional focus: anti-inflammatory nutrition to support fatigue, skin and hormone balance, gut-brain axis support for mood and cravings, plus protein and fats to stabilise blood sugar.
Nutritional Information
Per serving:~420 kcal | ~28g protein | 6-8g fibre
Supports: inflammation, hormone balance, gut health, brain function.
FIT Tip
When it comes to hormones and stress, it's not just about what you remove. It's about what you add in consistently.
Struggling with low energy, brain fog, poor sleep, PMS or bloating? There may be deeper drivers at play. The FIT Hormone Harmony Test and FIT Food Blueprint can help uncover what's really going on.
Variations
Add avocado for extra healthy fats
Swap crackers for a gluten-free option if needed
Add chilli flakes for a metabolism and flavour boost
Dairy-free, gluten-free option.
Want More Recipes Like This?
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About Becki Hawkins
Becki Hawkins, BSc (Hons), mBANT, CNHC, is the founder of FIT Nutrition & Testing Clinic and a Registered Nutritional Therapist with over 20 years of experience. She specialises in evidence-based personalised nutrition and functional testing, helping clients uncover the root causes of digestive issues, hormonal imbalances and unexplained symptoms. Every FIT recipe is designed around the same principle: real food that works with your body, not against it.