Marcin Mazur |

Smoked mackerel pate on multigrain toast

GB Rowing Team Chef Marcin Mazur suggests a nutrient-rich meal that will boost your recovery after training

Ingredients (serves two)

2 portions of smoked mackerel
4 boiled eggs
Half an onion, finely chopped
2 pickled cucumbers
5 tbsp of good quality mayonnaise
3 tbsp of tomato sauce
10g of chives, chopped
10g of dill, chopped
4 slices of multigrain bread
A lemon

How to make it

  1. Grate the pickled cucumbers in a bowl, grate the boiled eggs and add the finely chopped onion to the mixture.
  2. Take the mackerels and remove the skin; shred them in the same bowl.
  3. Add the mayonnaise, tomato sauce and herbs. Season with salt and pepper and mix well.
  4. Toast the bread and then spread a thick layer of the mixture on each slice. Add a lemon wedge on the top for decoration.

Why’s this good for rowers?

Nutritionist Harriet Bates says: “This meal is great for recovery due to its high-quality protein. In particular, the eggs contain great nutrients such as B vitamins and copper, as well as 7g of protein each.

“Mackerel, eggs and mayonnaise make the fat content of this meal high; however, these are mostly unsaturated and omega-3 fats.

“You can increase the carbohydrate content of this meal by having additional slices of toast.”

Nutritional content per serving

948kcal energy
31g carbohydrate
41g protein
73g fat