This tasty sandwich is made with tinned mackerel, an oily fish, combined with yoghurt, lemon and salad. It is quick and easy to make, ideal for a summer afternoon tea. It provides a source of omega-3 necessary for normal brain development in children, and is essential to long-term health. Adding the salad leaves is a good way of increasing vegetable intake as well as adding texture and flavour.
Serves: 1
Dietary: Nut-free, egg-free, vegetarian (contains soy, milk, wheat, gluten)
Preparation time: 10 minutes
Cooking time: 0
INGREDIENTS
½ tin (approximately 44g) of mackerel in brine, well-drained
1 Tbsp low-fat Greek yoghurt
1 tsp lemon juice
Small handful of salad leaves, e.g., baby spinach, rocket, baby red lettuce
Black pepper, ground to taste
1 wholemeal sandwich thin
METHOD
- Combine the mackerel, yoghurt and lemon juice in a bowl.
- Spread the mackerel mixture on one side of the sandwich thin.
- Top with the salad leaves, chopped if necessary.
- Place the other half of the sandwich thin on top. Cut in half and serve.
This recipe has been donated by Emily Cleland, Student Nutritionist
NUTRITION INFORMATION
Per serving:
Total calories: 226 kcal
Fat: 7.4 g
Saturated Fat: 1.7 g
Carbohydrate: 21.0 g
Total sugar: 3.5 g
Fibre: 2.1 g
Protein: 17 g
Salt: 0.9 g
NUTRITION FACTS
- As well as being a good source of protein, oily fish such as mackerel is a rich source of vitamin D and omega-3 fatty acids.
- Omega-3 fatty acids are essential in our diets as our bodies cannot make this type of fat. These fatty acids have been shown to help prevent heart disease as well as being involved in the development of the brain and nervous system.
- It is recommended that at least two portions of fish are eaten weekly, including one of oily fish.
- A portion is around 140g. It should be noted that girls, women planning on becoming pregnant or may have children one day, and pregnant and breastfeeding women should eat no more than two portions of oily fish a week.
- This sandwich is packed with nutrients. It is an excellent source of selenium, manganese, vitamin D, B Vitamins (Niacin, B12) and a good source of phosphorus and vitamin K.
VARIATIONS
- For milk-free diets, replace the yoghurt with milk-free yoghurt.
- For vegan diets, use plant-based yoghurt.
- Try adding sliced cucumber, tomatoes, or different salad leaves to the sandwich.
- Use wholemeal or seeded bread or small rolls in place of the sandwich thin.
- To reduce the fat content, use fat-free yoghurt.
- Tinned sardines or salmon could be used.
- For a treat, fresh smoked mackerel fillets could be used. However, it should be noted that smoked fish is higher in salt than unsmoked and should be consumed in moderation.
© 2021 The Caroline Walker Trust
Reviewed by Kathy Lewis. R.Nutr.,