Fish Paté Recipe
Fish paté is an underrated snack or meal to get in the nutrient-dense properties of seafood such as anchovies and the superfood sardine.
With this fish pate, you will find a new way of loving sardines into your diet.
I made this easy, nourishing paté in less than 5 minutes. It makes for an easy meal prep idea for breakfast, lunch on the go, or snack. Multiply the ingredients to make a larger paté for a sharing style board with loved ones.
superfood sardines
Cheap, sustainable, and readily available everywhere around the world, sardines pack a punch as one of the most underrated superfoods going.
Tinned sardines are a store cupboard staple of mine. However, I found a way of making sardines more appealing than just adding them to a plate of eggs or a salad, which is nothing wrong.
Turn your tinned sardines into a pate. This is similar to transforming chicken livers into a pate and a more tolerable and delicious way of consuming this nutrient-dense food.
One can of tinned sardines is packed with bioavailable calcium, vitamins A and D, vitamin B3 (50% of your daily requirements), and vitamin B12 (420% of your daily requirements). Sardines also supply you with selenium, copper, zinc, 22 grams of protein, and 2.2 grams of omega-3 fatty acids.
How To Make Fish Pate
Simple. Get all ingredients ready. Have a blender or food processor to blend to a smooth and whipped consistency.
With the sardines and anchovies - keep bones in as the blend will disintegrate them and be unnoticeable in the final concoction.
With the sardines - opt for canned with extra virgin olive oil or water. Avoid the sardines in sunflower oil.
The anchovies are added to provide some saltiness and add more flavor. Alongside the bursts of capers. You could add a touch of tabasco or hot habanero sauce to spice up the pate, which I like.
Once the pate is blended and ready, transfer it to a glass container with a lid, which will store for up to 2-3 days.
What to serve with fish pate?
I have served mine using sliced cucumbers.
You may use a mix of bell peppers, carrots, or cucumber. Whatever you have to hand is great.
Regarding the mixing agent: I used avocado mayonnaise. My favorite brand in the UK is Hunter & Gather, which you can save 10% automatically with this LINK.
If you don’t have mayonnaise, make it with olive oil/avocado oil or substitute it for cream cheese or sour cream. We also have our own healthy low PUFA mayonnaise recipe for you HERE.
Sardine or Salmon or tuna pate
If you are not a fan of sardines, try using tinned wild salmon as an alternative. The final dish will be lighter compared to sardines. Additionally, use skipjack or light tuna instead of sardines. Tinned tuna will be a worthy replacement with a similar color and more mild flavor compared to the stronger robust flavours of sardines or salmon.
Fish pate RECIPE
Serves: 1
Skill level: Easy
Prep time: 5 minutes
Cooking time: 1 minute
Fish Pate INGREDIENTS
1-2 anchovy fillets
1 drained tin of sardines or five small sardine fillets
2 tbsp avocado or olive oil mayonnaise. I am using an olive oil-based mayonnaise
Juice of half a lemon or lime
1 tsp chopped dill or chives
1 tsp capers
Optional:
Freshly grated horseradish or add 1tsp of horseradish relish
1/2 tsp of wasabi powder
Tabasco sauce - to taste
Hot sauce - to taste
HOW TO COOK
Have a blender or food processor ready
Add all ingredients to the blender or processor.
Blend until the consistency is smooth.
Remove and transfer to a glass bowl or container for later.
Slice your preferred crudites.
Enjoy.
Nutritional Value (per serving)
CALORIES: 395
PROTEIN: 22.5g
CARBS: 2g
FAT: 33g
FIBER: 0.3g
VITAMIN B1: 0MG
VITAMIN B2: 0.2MG
VITAMIN B3: 6MG
VITAMIN B5: 0.8MG
VITAMIN B6: 0.4MG
VITAMIN B7: N/A
VITAMIN B9: 10UG
VITAMIN B12: 10UG
CHOLINE: 70MG
VITAMIN A: 28IU
RETINOL: 27UG
VITAMIN C: 10MG
VITAMIN D: 163IU
VITAMIN E: 0.4MG
VITAMIN K: 2UG
CALCIUM: 120MG
COPPER: 0.2MG
IRON: 1.6MG
MAGNESIUM: 32MG
MANGANESE: 0.1MG
POTASSIUM: 372MG
SELENIUM: 32UG
ZINC: 1.2MG
OMEGA 3: 2.2G
OMEGA 6: 0.2G