The classic smoked mackerel pate gets a healthy upgrade with this 3-ingredient smoked mackerel dip. Not only is it easy to make, but it’s also bursting with flavour making it a perfect accompaniment for a nutritious snack or lunch.
For a lot of people, smoked fish can be an acquired taste but this type of fish is so good for us and great if you can add this regularly into your diet. However, if you fancy starting with a delicious fish spread that is a little milder in flavour, then my Tuna Feta Salad might be one to try too.
I try to ensure that we are eating at least 2 to 3 portions a week of oily fish and this dip is one of the tasty and easy ways I do this. Adding any oily smoked fish with other creamier ingredients can help to reduce the strong flavour often associated with them.
This recipe takes the classic smoked mackerel dip and gives it a healthy twist by using another protein-packed ingredient, cottage cheese instead of cream cheese. So ditch the shop-bought dips and give this great recipe a try!
Why is this a Healthy smoked mackerel dip recipe
Mackerel is an oily fish, that is readily available in UK supermarkets and an affordable option. Smoked mackerel is not only delicious but also packs a punch when it comes to health benefits. Rich in healthy fats, like omega-3 fatty acids, it’s great for heart health and brain functions. Moreover, it’s a fantastic source of protein, making it an ideal choice for those looking to boost their protein intake. Additionally, mackerel boasts a good amount of vitamin D, essential for bone health, and vitamin B12, crucial for energy production and red blood cell formation.
For those with diabetes, mackerel is a good choice because it’s high in protein and has a low glycemic index, meaning it will work with your blood glucose to help avoid blood sugar spikes.
Why Cottage Cheese?
Swapping cream cheese for cottage cheese provides several health benefits and in my opinion, it adds extra flavour to your dips like my 5 MINUTE BLENDED COTTAGE CHEESE.
Here are some other reasons to give cottage cheese a go:
- Lower in fat and calories: Cottage cheese is naturally lower in fat and calories than cream cheese, making it a better choice for those watching their weight or following a calorie diet.
- Higher in protein: Cottage cheese boasts a significant amount of protein, contributing to feelings of fullness and promoting muscle growth and repair.
- Rich in calcium: It’s an excellent source of calcium, essential for strong bones and teeth.
Additionally, cottage cheese offers a similar creamy texture to cream cheese, making it a seamless healthy substitute in this recipe.
Ingredients for this Easy Smoked Mackerel Dip
Smoked Mackerel Fillets
- Rich in healthy fats, high in protein and vitamins D and B12
- Oily fish full of omega-3 fatty acids are good for heart health and brain function
Cottage Cheese
- Packed with protein and lower fat
- Adds a creamy texture, but it also brings a lighter, tangier note to this tasty dip
Capers
- Small, pickled flower buds add a depth of flavour that complements the mackerel’s smokiness and the cottage cheese’s creaminess.
- Add a tangy and briny flavour
Equipment Needed
Hand Blender or Food Processor
How to make Smoked Mackerel Dip
This 3-ingredient smoked mackerel dip is a nutritious and delicious option for any occasion and is a real crowd-pleaser. It’s easy to make, versatile, and perfect for those looking for a healthier alternative to the classic recipe. This great recipe can be made by hand in a large bowl for a more textured dip, but I prefer to use a food processor or hand blender with an attachment for a smoother and creamy spread.
Here’s how to make this easy appetiser in just a few minutes:
- Using a fork, break the smoked mackerel into small pieces and discard any skin or bones you come across. Add this to the food processor or a large mixing bowl
- Add the cottage cheese and lots of black pepper. Mix thoroughly either by hand or in the food processor until you reach your desired consistency and everything is well-mixed. If mixing by hand, use a fork to mash and combine everything well. You can leave it a bit chunky for a textured dip
- Finally, stir through the capers and then check the seasoning.
- Serve and enjoy! Transfer the dip to a serving bowl and garnish with a sprinkle of chopped fresh dill or a drizzle of olive oil. Enjoy it with fresh vegetables, toasted pitta slices, tortilla chips, or even celery sticks.
Customisation Options
- For a tangier dip, add a touch of horseradish.
- If you prefer a spicier dip, add a pinch of cayenne pepper or hot pepper sauce
- Fancy a more tartness then add in some lemon zest and fresh lemon juice
- Add some fresh herbs like dill and or parsley for an instant herby kick
- Try blitzing in some spring onions
- Feel free to experiment with different fish to make a Smoked salmon dip or smoked trout dip. Ppeered mackerel fillets are also delicious for a more peppery dip.
- You can of course swap the cottage cheese for a cream cheese spread, sour cream or half-fat crème fraîche, but both are higher in saturated fat and lower in protein
Serving Suggestions
This fish dip recipe is incredibly versatile and can be served in various ways. Here are a few serving suggestions to get you started:
- Spread it on toasted sourdough bread for a delicious breakfast or light lunch option.
- Serve it alongside sticks of raw veg such as carrot sticks, cucumber slices, cauliflower florets and cherry tomatoes for a healthy snack.
- Use it as a topping for baked potatoes or sweet potato wedges for a comforting and nutritious meal.
- As an easy appetizer add the fish spread on cucumber rounds or salted Japanese rice crackers
How to Store
If you happen to have any leftovers (which is rare in my household!), you can store the smoked mackerel dip in an airtight container in the refrigerator for up to three days. and trust me it will taste even better teh next day when all teh tangy flavours have had time to develop. Just make sure to give it a good stir before serving again to ensure the ingredients are well combined.
Diabetes Note
If you’re looking for a mouthwatering savoury treat that won’t spike your blood sugar levels, this recipe is a perfect choice. This smoked mackerel dip with cottage cheese and capers is a good option for people managing diabetes as part of a balanced diet. It is a source of protein and healthy fats, and while it does contain some carbohydrates from the cottage cheese, the total amount is relatively low compared to other dips and spreads.
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3 Ingredient Smoked Mackerel Dip
This smoked mackerel dip with just 3 ingredient is healthy and protein-packed. it’s perfect for a quick and nutritious snack or lunch spread.
1
servings5
minutes0
minutes5
minutesKeep the screen of your device on
Ingredients
300 g 300 Cottage Cheese
90 g 90 mackerel fillet
20 g 20 capers
Directions
- Using a fork, break the smoked mackerel into pieces and discard any skin or bones you come across.
Add this to the food processor or a large mixing bowl. - Add the cottage cheese and lots of black pepper. Mix thoroughly either by hand or in the food processor until you reach your desired consistency and everything is well-mixed.
If mixing by hand, use a fork to mash and combine everything well. You can leave it a bit chunky for a textured dip. - Finally, stir through the capers and then check the seasoning.
- Serve and Enjoy!
Equipment
Tips and Notes
- Diabetes Note – A carb Count Free option – This smoked mackerel dip with cottage cheese and capers is a good option for people managing diabetes as part of a balanced diet. It is a source of protein and healthy fats
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