Topless mackerel pâté and watercress sandwich

To reduce the calorie count but not the satisfaction factor of your sandwiches, try going topless! We've been using dense rye pumpernickel-style bread, which takes a bit of getting used to but makes brilliant open-topped sandwiches. It contains no wheat and is very satisfying - and slightly lower in calories than thick-sliced wholegrain bread.

Topless mackerel pâté and watercress sandwich

Photographer: Andrew Hayes-Watkins


Prep time
5 minutes
330 per serving


  • 1 slice of rye bread
  • 55g Smoked Mackerel Fillet
  • 1 tablespoon of low-fat yogurt
  • 1 teaspoon of light mayonnaise
  • 1 finely chopped onion
  • 3 cherry tomatoes, chopped into quarters


  1. Skin a 55g smoked mackerel fillet and put the flesh in a bowl. Add a tablespoon of low-fat natural yoghurt and 1 teaspoon of light mayonnaise and mash roughly with a fork. Add 1 tablespoon of finely chopped red onion and 3 cherry tomatoes cut into quarters and mix lightly. Put a slice of rye bread on a plate and top with lots of fresh watercress leaves. Spoon the mackerel mixture over the watercress and season with black pepper.