Smoked Mackerel Pate

Sophie Medlin’s Summery Recipe

This week, founder of City Dietitians and broadcaster Sophie Medlin, is sharing her delish smoked mackerel pate recipe. It doesn’t require any cooking - so your flat won’t feel like more of an oven than it already does, feels pretty fancy and can be chucked together in five minutes flat. #winning.

“This pate is so easy to make and combines DHA rich mackerel and B vitamins from the cream cheese. Serve with veg and wholegrain crackers to feed your gut bacteria for even more of a brain boost. It is really delicious for a quick lunch to take to work, or as part of a picnic in the sunshine!”

Sophie Medlin

Why is it good for my brain?

Mackerel, as Sophie says, is full of essential DHA omega 3s. Key for preventing brain deterioration and inflammation, they must be consumed through diet as your body can’t produce them by itself. As for those B vits found in the cream cheese (and dairy in general), they also help prevent cognitive decline and depression

The Recipe


Cooking time: 5 mins


  • About 300g Smoked mackerel fillets, skinned and boned.

  • Large pack of cream cheese (you need roughly equal quantities of cheese to mackerel but it doesn’t have to be exact).

  • 4 teaspoons or horseradish sauce.

  • The juice of half a lemon.

  • A handful of chives finely shopped.

  • Ground black pepper.

  • Cayenne pepper or hot sauce if liked.



  1. Put the fish, cream cheese, horseradish and lemon in a blender, or  just mix it all together with a fork - it doesn’t have to be completely smooth depending on your preference. 

  2. Add the chives and black pepper.

  3. Sprinkle the cayenne on top with a few drops of hot sauce if you want.

  4. Serve with carrot sticks, sugar snap peas, high fibre crackers or wholemeal pitta.

You can see more great content from Sophie on her Instagram and Twitter (both @SophieDietitian).

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About Sophie

Sophie Medlin is a Consultant Dietitian and founder of CityDietitians.

She runs clinics in Mayfair, writes for Forbes, but most importantly is a source of infinite wisdom, good humour and scientific insight about what we can, and can’t, do.

You can find out more about her here.