Mackerel (or Ham) & Leek Tart

You can make this with mackerel or ham, depending on your preference.  Just substitute the mackerel with ham below - you'll need about 1/2 cup of ham.  This is a simple recipe but requires you to watch the oven.

Time : 60 minutes


Noggin Fix

So the pastry has a bit of saturated (bad) fat in it, making this a bit less healthy.  However, the mackerel provides a whopping 220%* B-12, 500% Omega 3s and 120% vitamin D.  The eggs and leeks boost the B-6 to 35% and magnesium up to 25% with an added 13% manganese, and 10% for vitamins A and C.  This makes this dish amazing for insomnia, memory, concentration & fatigue, but also aids dizziness, headaches & emotional issues like depression & anxiety.

*Percentages are of your Recommended Daily Allowance


Serves 4


1 x sheet short crust pastry rolled out with flour (pre-made helps keep it simple) 3 x eggs, beaten dash of milk (to go with eggs) 2 x medium leeks, chopped small 2 fillets x mackerel (pre-smoked or tinned), chopped into chunks **or 1/2 cup ham 1/2 tbsp x chives, chopped finely Margarine to butter baking dish Salt & pepper to season



  1. Pre-heat the oven to 180°c.  Butter baking dish on all sides where pastry will meet the edges.
  2. Lay pastry out in buttered dish so it is flat & comes up around the edges of the tray.  Place an oven-proof dish over the pastry to stop it rising & cook in the oven for 15 mins.
  3. Meanwhile, steam the leeks for 5 mins (you can boil them but then they will probably be too wet for the dish).
  4. Beat the eggs & milk in a bowl, then add in the broken mackerel with chives into the eggs.
  5. When the pastry has cooked for 15 mins, take it out of the oven & lay the leeks evenly over the base of the pastry.  Pour the egg-mackerel mix over the leeks & spread the mackerel pieces out.  Cook for a further 25 mins in the oven.

Enjoy with a salad!