WHAT’S SEASONAL IN OCTOBER?
Autumn is peak season for mackerel, when the fish has up to 30 per cent fat, which enhances its flavour and ensures it is packed with nutritional value. Look for mackerel with a shiny body and bright eyes. Fresh mackerel should be rigid, and should not droop if held horizontally by the head.
Keep mackerel cool and eat within 24 hours as oily fish spoil faster than white fish. It can be frozen. You can bake, grill, barbecue or pan-fry your mackerel. To check if it is cooked, slit the fish at the thickest part, where the flesh should be just opaque but still moist.
NUTRITIONAL VALUE
Mackerel is one of the healthiest seafood options. As an oily fish, it is a rich source of omega-3, which forms building blocks within the brain and prevents and reduces the development of cardiovascular diseases. The fatty acids within omega-3 improve endurance and help maintain clear skin.
Mackerel is also a great source of protein and Vitamin D. Selenium, an antioxidant which supports a healthy immune system and good cognitive function, can also be found in the fish.
RECIPE
Homemade mackerel pâté
- Serves: 20
- Typical portion size for one to four years: 60g
- Preparation time: 10 minutes
- Cooking time: None
Ingredients
- 600g (4 x 212g) canned mackerel in brine, drained
- 200g cream cheese
- 60ml (4 tbsp) semi-skimmed milk
- 200g (4 heaped tbsp) plain whole milk yoghurt
- 80ml (4 tbsp) lemon juice
Method
- Use a fork to finely mash the fish.
- Add the cream cheese, milk, natural yoghurt and lemon juice to the fish and mash into a paste.
Serving suggestions
Serve with baked potatoes and salad.
Note: Pâté bought from a shop should not be given to young children for food safety reasons.
Recipe adapted from: Nature Trails Day Nursery, https://bit.ly/2Iyum9x
