Smoked Mackerel Pâté on Toast with Watercress & a Fried Egg

Recipe 12/30 of my 30 day recipe series to help you get healthy and lose weight in January

CALORIES PER SERVING: 387 (SERVES 1)

Such is the regularity with which I make smoked-mackerel pâté, I call it SMP for ease. SMP is a versatile, nutritional workhorse that you can dollop on a salad, have as a healthy snack on a cracker or, in this case, pile on grainy toast with an egg and watercress.

PREP TIME: 10 mins

COOKING TIME: 3 mins

INGREDIENTS:

For the pâté (makes 3 servings)

• 1 x 200g pack of smoked mackerel fillets, skin removed, flaked

• 3 tbsp Greek yogurt

• 3 spring onions, finely sliced

• Juice of ½ lemon

To serve

• 1 egg

• 1 slice of good-quality wholegrain bread

• A handful of watercress

METHOD:

To make the pâté, place 1 x 200g pack of smoked mackerel fillets (skin removed, flaked), 3 tbsp Greek yogurt, 3 spring onions, finely sliced, and the juice of ½ a lemon in a bowl with black pepper to taste and mash together thoroughly with a fork.

Now take a good non-stick frying pan (so no oil is needed) and fry 1 egg to your liking.

Toast 1 slice of good-quality wholegrain bread, top with approx 75g of the pâté, add a handful of watercress and place the fried egg on top. Season with salt and pepper.

Any leftover pâté will keep in an airtight container in the fridge for a few days.