Fish Pate

In Portugal often made out of timed tuna and sardines. While the prairies are land locked, we can stock our pantry with a few cans of these fish and instead of enjoying it ocean side, we can sit out side on our deck, balcony or patio and soak in some sunshine. Tuna is an excellent and inexpensive source of protein. Tuna is also a source of omega 3 fatty acids that benefit the heart, eyes and brain. When selecting canned tuna, look for small tuna varieties such as light and skipjack, and avoid the larger varieties such as albacore, which will contain mercury. The B vitamins in tuna help to strengthen bones and skin. Tuna is a good source of potassium and when combined with its omega 3, it is helpful in both reducing cardiovascular inflammation and lowering blood pressure.

Sardines have increased in popularity recently. It seems like Food bloggers, Chefs and Influencers have suddenly discovered them. Sardines are packed with so many nutrients that it is pretty close to a super food. I have been eating them for decades, mostly because I have known how good they are for our health. Sardines are a natural source of the essential fatty acids EPA and DHA, found in their Omega 3 fat, which have been shown to be heart healthy by lowering triglyceride levels and slowing the buildup of plaque in the arteries. Sardines are pressure canned with the bones in, and therefore are very soft, and can be easily mashed and eaten. These bones are an excellent source of calcium for protecting bone density and preventing osteoporosis. The DHA in the Omega 3 fat, and the B12 is very beneficial for the brain, for memory as it is needed for our brain’s neurotransmitters. They also contain selenium as an antioxidant for the brain and other parts of our body. The Omega 3 DHA found in sardines benefits the eyes and vision, helping to prevent degeneration in the eyes. In a randomized controlled clinical trial, participants that ate sardines twice a week, reduced their risk of developing type 2 diabetes, increased their good cholesterol, lowered their triglycerides and blood pressure. The nutrients in sardines promote collagen production, skin repair and beautiful skin. Sardines are a natural source of vitamin D. That’s a lot of goodness in a little can.

For this recipe, you can use any type of canned sardines, except the ones in soy oil as it is very processed and is the least healthy sardine choice. Sardines are not a good choice for people that are prone to gout or kidney stones. If your sardines are in olive oil, then use that oil instead of added olive oil. I have made this pate with smoked kippered sardines, plain ones in olive oil or spring water with excellent results. You can serve it with crackers, or stir it into pasta, use it as a dip for raw veggies and chips or spread it on sour dough toast. What I really like about adding sardines to the humble can of tuna, is that it elevates it in both nutrients and flavour. Cheers to great health!

Tuna and Sardine Pate

1 can chunk tuna, drained

1 can sardines, spring water packed,

92 grams

2 tablespoons of the liquid the sardines

are canned in

1 tablespoon fresh lemon juice

1 tablespoon olive oil

2 tablespoons melted butter

1 tablespoon onion, finely chopped

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1 tablespoon sour cream or plain yogurt

2 teaspoons Worcestershire sauce

2 tablespoons mayonnaise

1/4 teaspoon pepper

Optional add ins: 8 finely chopped olives, or 1 finely chopped dill pickle or chopped cooked shrimp.

Salt to taste, after every thing is combined.

Add the drained tuna and sardines with the water or brine into a bowl, and mash the sardines into the tuna fish. Combine all the ingredients together. Taste to determine the need for salt. Chill before serving.