Quick Sardine Pate

Lets play name that food!

Which food is rich in dense nutrition as it contains plentiful calcium for strong bones and teeth and is rich in omega 3 fatty acids for a healthy and productive brain, youthful skin and balanced mood. It benefits cardiovascular health by lowering cholesterol levels and LDL (our bad fats) and raising HDL (our good fats) and because it is an excellent source of vitamin B12 which helps to prevent atherosclerosis. It is also an excellent source of easy protein………and yeah….nobody likes it 

This food is not sexy but should really be classed as a superfood…and I am talking about a simple can of sardines. 

Sardines are plentiful in our oceans and so are considered an Oceanwise oily fish whose stocks are not depleted. They are also found way down the food chain and so do not come to your plate polluted with heavy metals, such as mercury as a fish from the top of the food chain does. I’m looking at you tuna.

Sardines are really the liver of the sea….an excellent source of dense nutrition but likely to initiate the yuck factor when brought up as a healthy food.

I am British and so sardines on toast were a part of my childhood and considered a decent midweek supper or Saturday lunch by my mother (Check out the first in the Narnia series of movies when Mr Tumnus serves a very large whole sardine on toast to Lucy for an idea of what my childhood looked like!). Because they are so nutritionally dense, I have also always served sardines on toast to my children, but, whenever I bring up sardines with my clients as a superfood and quick dietary fix, they get the cold shoulder.

Enter this simple to make and tasty Sardine Pate that would make a classy appetizer, a nutrient dense on-the-go snack or a filling and delicious lunch with a side salad.

Made with real food ingredients such as butter, lemon, parsley and garlic, it is time to kick some of the processed crap out of your diet and replace it with this nutrient dense, ‘superfood’ pate!

IMG_4038 (1)

the pate takes only 5 minutes to make in a blender.

IMG_4043 Once blended to a smoothish paste, spread the pate on a piece of sprouted wholegrain toast and serve with a side salad, pickle or some fresh sweet cherry tomatoes.

IMG_4045Or decant into a mason jar with baton of freshly cut vegetables as a nutrient dense dip to pop into a lunchbox or grab as a snack on the go.

IMG_4049So that is 5 minutes and not too many pennies to make a sophisticated, health-friendly nutrient dense fish pate 

Sardine Pate
Serves 4
Prep Time
5 min
Prep Time
5 min
  1. 1 can sardines in olive oil
  2. 1 tbsp organic butter
  3. 1 clove garlic
  4. 1 handful parsley
  5. 1/2 lemon juiced
  6. 1/2 tsp ground black pepper
  1. Put all ingredients into a blender
  2. Pulse until smooth and combined
  3. Serve on sprouted grain toast or with vegetable crudites
Louise Innes Holistic Nutrition https://www.louiseinnes.com/

Legal Disclaimer: The information on this website is not intended to replace medical advice or diagnosis from your family practitioner, specialist or medical doctor. The recipes advice and articles consist of nutritional and lifestyle advice as the sharing of information to support a healthier body.

Louise Innes

Author: Louise Innes

Louise Innes is a holistic nutritionist who resides in Calgary, Alberta. Her balanced take on nutrition brings a refreshing perspective to the world of food.

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