MAKES 2 CUPS
Like sardines and herring, mackerel is loaded with omega-3 fatty acids, which may reduce your risk of heart disease and help your eyes as well. The Japanese, who have arguably the lowest heart disease rate in the world, eat an average of 21 ounces of fish weekly, whereas Americans eat an average of 7 ounces. In this recipe, you could substitute smoked salmon or bluefish. Serve with vegetables or low-sodium wheat crackers for a healthy, tasty hors d’oeuvre or snack.
8 ounces cream cheese, softened
½ cup sour cream
2 teaspoons freshly squeezed
lemon juice
1 teaspoon capers
2 tablespoons finely chopped
red onion
4 ounces smoked mackerel, coarsely chopped
Combine the ingredients in a food processor and pulse until blended.
| Nutritional Profile | |
| Serving size: ½ cup | |
|---|---|
| Calories: | 343 |
| Protein: | 10 g |
| Fiber: | less than 1 g |
| Fat: | 32 g |
| Saturated fat: | 17 g |
| Sodium: | 1,480 mg |
| Vitamin A: | 1,009 IU |
| Vitamin C: | 1 mg |
| Vitamin D: | 14 IU |
| Vitamin E: | 1 IU |
| Zinc: | 1 mg |
| Beta-carotene: | 52 µg |
| Lutein and zeaxanthin: | 1 µg |
| Omega-3 fatty acids: | 2 g |