Easy Mackerel Patties

Mackerel might not be the first fish you think of… but for pregnancy, postpartum recovery and starting solids, it deserves a front-row seat.

These mackerel patties are one of my favourite ways to make oily fish approachable, affordable and genuinely delicious. They’re soft, nourishing and easy to adapt for the whole family; from mum-to-be to messy little hands learning to self-feed.

Why mackerel?

Mackerel is naturally rich in DHA, an omega-3 fatty acid that plays a critical role in baby’s brain and eye development during pregnancy and supports nervous system regulation postpartum. It’s also a beautiful source of iodine (important for thyroid health), vitamin D, and highly bioavailable protein; all nutrients that can be harder to obtain consistently through modern diets.

For postpartum mums, those omega-3s also support mood regulation and inflammation balance (something we don’t talk about enough in early motherhood)

And for babies starting solids? Oily fish like mackerel provides essential fats that support rapid brain growth in the first year of life. When flaked and mixed into soft patties like these, it becomes a safe, iron-supportive, allergen-introducing option that’s easy to grasp and gentle on little gums.

Why patties?

Because texture matters.

During nausea in pregnancy, strong fish flavours can feel overwhelming but when combined with the right ingredients, mackerel becomes mild and comforting.

In postpartum, quick protein-rich meals you can eat one-handed are gold.

And for solids, patties create the perfect shape for baby-led weaning; soft inside, lightly crisp outside, and sturdy enough for developing palmar grasps. (Do note though that this recipe contains multiple allergenic ingredient like fish, egg and flour so only introduce these if your baby has had successful exposure to the other two allergens).

MACKEREL PATTIES

• 250g of tinned mackerel in brine

• 1/2 onion, finely diced

• 1 tsp minced garlic

• 1 tsp dijon mustard

• 1 egg, lightly beaten

• 1/4 tsp sea salt (omit if for baby)

• 1 tsp finely chopped parsley

• 2-3 tbsp spelt flour

METHOD:

1) Drain the mackerel and add to a bowl, gently mash it with a fork

2) To the bowl add the remaining ingredients and combine well

3) If the mixture is too wet, add some more flour, if it’s too dry - a dash of olive oil

4) Form into small patties for yourself or into longer sticks if for your baby (ideally, refrigerate these patties for 30 minutes to firm up and hold the shape

5) In a frying pan over medium hear, add in a thin layer of olive oil

Fry each pattie for 3-4 mins on each side until golden brown and well cooked.

Serve with a squeeze of lemon juice over them.

Enjoy! xx