Tasty Sardine Pate (Even For Fussy Eaters)

This simple and tasty sardine pate is designed to please even the fussy, canned-fish-hating mouths. This small-batch recipe takes 10 minutes and 5 key ingredients, and with the impressive nutritional profile of sardines, it’s very healthy and nourishing. Gluten-free, paleo, Whole30 and low-carb and keto-friendly.

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HOW TO MAKE A SARDINE PATE

As I mentioned earlier, this recipe has only 4 ingredients:

• Canned sardines – I use tinned sardines preserved in olive oil or chilli and garlic oil; either will work, as would the sardines in brine or water. The whole sardines are used as the pate is pureed and all those small bones and spice get completely ground up and you can’t detect them at all. This also means you get all that calcium present in sardines (one of the best non-dairy sources, by the way).
• Sun-dried tomatoes – again, use the ones that come in a jar in oil, not the super dehydrated ones; sun-dried tomatoes have a powerful flavour, sweet, salty and umami, so they are perfect for hiding the fishy taste of sardines. They also give this spread that lovely orangy/red colour.
• Mayonnaise – as well as adding a lovely flavour, mayonnaise will give the dip nice creaminess; use free-range egg mayonnaise. For an egg-free version, you could try using a combination of olive oil, mustard and Greek yoghurt. 
• Spring onions – these can be omitted but I love a little freshness and taste of fragrant green onions (scallions). you can also use chopped red onions, shallots or chives. 
• Lemon juice – for a little tang!

To turn canned sardines into a smooth, creamy pate requires some processing. You can use a food processor or an immersion blender stick to puree the ingredients. You can process the spread as smooth as you like. I like to keep a little texture so I blend it only until sun-dried tomatoes and sardines are ground up enough.

HOW TO EAT THIS SARDINE SPREAD/DIP

This sardine pate is a bit like a dip or a spread, which can be enjoyed with cut-up vegetables (aka crudites) or with your favourite crackers or toasted sourdough or paleo-friendly bread (or this low-carb bread). You can serve it in lettuce cups or on top of a salad, or use as a filling inside baked sweet or white potatoes. 

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MORE TASTY SARDINES RECIPES

• Nicoise Salad With Sardines & Sun-Dried Tomato Dressing
• Sardine Fishcakes With Aioli & Salad
• Citrusy Shaved Zucchini & Sardine Salad
• Deconstructed Sardine Forshmak

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