75 g smoked mackerel fillet

100 g low-fat cream cheese

0.5 Tbsp. sour cream or creme fraiche

1.5 Tbsp. yogurt (3.5% fat)

1 spring onion, finely chopped

1 bunch of chives, finely chopped

1/2 large red bell pepper (or 1 small), finely diced

1 pinch of salt

1 pinch of pepper

1 pinch of paprika

2 2 whole-grain rolls

Using 2 forks, pull apart mackerel fillet to create fine pieces. Using hand blender stir together with the cream cheese, sour cream, and yogurt. Set aside 1 Tbsp. each of chives and diced peppers as garnish. Stir remainder and spring onions into the mackerel puree.

Season generously with salt, pepper, and a dash of paprika.

Serve the cream with diced peppers and chives with whole-grain rolls.

Tip: the mousse also goes well with boiled potatoes.

Extra tip*

For higher energy needs, allow for one more roll. A portion of seasonal fruit also makes for a perfect snack.

*(Extra calories for persons with extra high energy requirement - at least 8 hours of continuous standing a day or athletes performing 8 hours of sports per week.)

Energy 466 kcal | Protein 19.1 g | Carbohydrates 31 g | Fibre 6.08 g | Fat 29.4 g