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Sardine Pate

By 05/05/2023No Comments

Sardines are an amazing food – especially with the bones still in.  However, many clients wince when I suggest them and certainly, for most children, the first reaction is one of disgust!    However, there is lots you can do with them and this pate is just one – can be added to iceberg lettuce or cucumber for a low GI (ie low blood sugar) snack, or to oatcakes etc for a more carb heavy snack/starter.  For children you could stir it though pasta (perhaps with additional sweetcorn).

Why to eat sardines:

  • if eaten with the bones on they are high in calcium.
  • an oily fish so high in anti-inflammatory omega-3’s.
  • a small fish so lower down the food chain and lower in toxins than the larger sourced fish.
  • a fish that is high in many essential nutrients (ie nutrient dense) such as calcium, potassium, magnesium, zinc, iron, taurine, arginine.
  • a recent study showed the cardiovascular benefits of eating sardines vs omega-3 supplementation – likely due to the all-round nutrient dense benefits in a synergistic food-form provided by the sardines, not least potentially arginine that is important for vascular health (REF).

Sardine Pate

Notes:  Adjust what you serve this on depending on activity levels (before and coming up).  Iceberg lettuce, celery and cucumber are great lower carb/lower GI (blood sugar response) choices and oatcakes or a seedy bread option if you’ve been training or jut about to do a longer session and depending on any personalised fuelling requirements (eg any metabolic goals you have set).

Additional fillings can be added such as olives or anchovies, even additional fish, and if you don’t want the pate so smooth (as per image below) add some ingredients at the end and blitz very briefly or hand stir through.


  • 3 tins of organic sardines in olive oil (drain excess fluid off as often quite watery and make the pate too runny)
  • 1/2 cm slice of organic butter (room temp)
  • Juice of 1 whole lemon.
  • 1 tablespoon of mustard of choice (I used Dijon).
  • Sea salt and pepper to taste


  • Tip all ingredients into a food mixer and blend.
  • Taste to check seasoning, place in container and eat/store in fridge (should last at least 2 days).

Enjoy 🙂

Contact Katherine to find out how she can help you further.