You’ll be doing your kid's body a favour with this tasty number. It’s a good source of important vitamins, protein and fibre – along with Omega 3 oils from the mackerel. Great for kids' meals, you can make it small for the lunchbox, large for a hearty lunchbreak, or open as part of an alfresco evening meal. Part of our Healthy Food for Kids series.

Healthy Smoked Mackerel Sandwich

Preparation Time: 5 minutes

Ingredients

• 2 slices of bread
• 75g (3oz) smoked mackerel, skinned
• Squeeze of lemon juice
• 2 tbsp low fat natural yogurt
• Watercress sprigs
• 1 tomato, sliced
• Freshly ground black pepper

Method

• Lay out the bread on a work surface. Mash the smoked mackerel and then add a squeeze of lemon and the natural yogurt, mixing them in well.
• Spread over both slices of the bread – you won’t need any butter or spread.
• Top with the watercress and sliced tomato, then season with a little black pepper.
• Sandwich together with the remaining slice of bread.

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