Not Eating Oily Fish? This 5 Minute Recipe Has You Covered

Not Eating Oily Fish? This 5 Minute Recipe Has You Covered

Mackerel Pâté: A Simple Omega 3 Boost for Women’s Health

If you’re not eating oily fish regularly, you could be missing one of the most impactful nutrients for long-term health: Omega 3.

This smoked mackerel pâté is one of the easiest ways to include it. No complicated prep or long ingredient list, but real food that supports your body in the ways that matter.

Why Omega 3 Matters for Women

Mackerel is naturally rich in EPA and DHA, the active forms of Omega 3 that the body can use straight away. These fats play a role across multiple systems, which becomes even more relevant as we move through different life stages.

💗 Hormone Balance
Omega 3 helps regulate inflammation, which influences how hormones signal and respond in the body. This can be particularly supportive during PMS, perimenopause and menopause.

🧠 Brain Function and Mood
DHA is a structural component of the brain. Lower levels have been associated with low mood and cognitive fatigue. Adequate intake supports clearer thinking and steadier energy.

💪 Heart Health
Cardiovascular risk increases for women after menopause. Omega 3 supports healthy triglyceride levels and overall circulation.

✨ Skin Health
Healthy fats contribute to skin elasticity and hydration, supporting a more resilient skin barrier over time.

🔥 Inflammatory Balance
Low grade, chronic inflammation underpins many modern health concerns. Omega 3 helps bring the body back towards balance.

Are We Getting Enough Omega 3 in the UK?

Short answer, not really.

UK dietary surveys consistently show that most adults are eating far less oily fish than recommended. Government guidelines suggest at least one portion of oily fish per week, yet average intake sits well below this.

Some estimates suggest that the majority of UK adults are not meeting recommended Omega 3 intake levels, particularly EPA and DHA. This is even more common in women who either do not enjoy oily fish or do not eat it regularly.

Modern diets tend to be higher in Omega 6 fats and lower in Omega 3, which can shift the body towards a more inflammatory state over time. It is not about cutting foods out completely, but about bringing things back into balance.

The Recipe: Smoked Mackerel Pâté

A practical option for busy days when you still want something nourishing.

Ingredients

  • 1 pack smoked mackerel (approx. 200g)
  • 100 to 150g Greek yoghurt
  • Squeeze of fresh lemon juice
  • Capers or finely chopped gherkins
  • Black pepper

Method

Remove the skin from the mackerel and shred into a bowl.
Add the yoghurt, lemon juice, capers or gherkins and black pepper.
Mix until smooth but still slightly textured.

Optional addition
You can stir in a serving of collagen (around 8g) without affecting the taste or texture. It blends easily into foods like this and is a simple way to support skin, joints and connective tissue alongside your meal.

Serve with

  • Wholegrain toast
  • Crackers
  • Lettuce leaves
  • Crudités for a simple starter

Nutritional Overview (Approximate, Whole Recipe)

Based on 200g smoked mackerel and 125g full fat Greek yoghurt:

  • Calories: 650 to 700 kcal
  • Protein: 55 to 60g (higher if collagen is added)
  • Fat: 45 to 50g
    • including around 4 to 5g Omega 3
  • Carbohydrates: 8 to 10g

This is a high protein, high healthy fat option that supports satiety and more stable energy levels.

Other Ways to Increase Omega 3

If mackerel is not your thing, there are other ways to bring more Omega 3 into your diet.

  • Oily fish such as salmon, sardines, herring and anchovies
  • Tinned options like sardines or salmon for convenience
  • Eggs enriched with Omega 3
  • Plant sources such as flaxseed, chia seeds and walnuts (these provide ALA, which the body converts to EPA and DHA in small amounts)

For many women, consistency is the hardest part. Finding a few options you actually enjoy and can repeat week to week tends to make the biggest difference.

There is also growing awareness around the role of high quality Omega 3 supplementation, particularly for those who do not eat fish regularly. It is something we are paying attention to as part of the wider conversation around women’s health and long term nutritional support.

Key Nutrients in One Bowl

Mackerel is naturally rich in several nutrients that are particularly relevant for women’s health:

  • Vitamin D for immune support, mood and bone strength
  • Vitamin B12 for energy production and nervous system function
  • Selenium for thyroid support and antioxidant protection
  • Iodine for healthy thyroid function
  • Iron for oxygen transport
  • Calcium (from yoghurt) for bone health
  • Potassium for fluid balance and blood pressure

It is a simple combination, but nutritionally it covers a lot of ground.

A Practical Choice for Everyday Life

For many women, the challenge is not knowing what is “healthy”, it is finding something realistic to stick to.

This is where simple meals like this come into their own.

It is quick to make, easy to digest, and built from whole ingredients that work with your body rather than against it. High protein supports fullness, healthy fats help maintain steady energy, and the low carbohydrate content helps avoid that mid afternoon dip.

No ultra processed ingredients. No unnecessary additives. Just straightforward nutrition that fits into real life.

At Vigor, we often talk about building strong foundations. Meals like this are a good example of what that looks like in practice. Small, consistent choices that support your body over time.

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