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Low FODMAP Smoked mackerel pate

Low FODMAP smoked mackerel pate
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My Dad is a big fish fan and ever since, he was making this pate for us. Because this Low FODMAP Smoked mackerel pate is mixed with ‘twaróg’, Polish curdle cheese (you can buy it in UK, even in Tesco), it isn’t so fishy and strong as eating only a smoked mackerel on its own. Therefore, even as children, me and my sister liked it, as a spread on toast. And I continue to make it now.

 

Low FODMAP smoked mackerel pate
Low FODMAP smoked mackerel pate.

This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner.  Find interesting articles about Nutrition, IBS and FODMAP on her blog.

 

Ingredients for 5 servings of a Low FODMAP Smoked mackerel pate:

80 g ‘twaróg półtłusty’, curdle cheese – doesn’t have to be lactose free to be Low FODMAP, because you have only 16 g of it in an average portion (40 g serving is ok).

One average portion is enough to spread on one toast or crunchy bread. Therefore, if using a non – lactose free twaróg, you can even have 2 portions.


80 g smoked mackerel – try not to buy the dry fillets in supermarkets, it is much better to invest in one from a fishmonger, here 80 g meant I used a half of smoked mackerel.

45 g 3.5 % lactose free natural yogurt

1 spring onion, greens only

30 g fermented cucumber, I used my own, garlic free, homemade cucumbers from a jar, but if you can find Low FODMAP pickled cucumbers, that is good as well.

black pepper, few pinches, to season. No need to add salt, because there is enough salt in the smoked fish.


Instructions for 5 servings of a Low FODMAP Smoked mackerel pate:

Mix twaróg and yogurt with a fork, add mackerel, mix with a fork again.
Finely chop the spring onion and fermented cucumber, mix it in.

Serve on a sourdough toast, gluten free Low FODMAP bread or, in this case, corn crunchy bread.
Enjoy!
Smacznego!

Nutritional values for 1 serving:

61 kcal
1.7 g Carbs
5.9 g Protein
1.3 g Fat
For more low FODMAP recipes with snack ideas, please go here: Snack recipes

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