French Sardine Pate

Incredibly Tasty French Sardine Pate

This incredibly tasty and easy French sardine pate is one that has surprised many of my guests over the years! It’s one of my store cupboard “go-to’s” which I can put together is less than 5 mins. As well as being quick and easy, it is of course a wonderfully healthy choice providing plenty of anti-inflammatory omega-3s that we need to eat more of as well as good calcium. I first came across this recipe up in France and found that the strong flavour of the sardines is perfectly balanced with the mustard and lemon juice as well as a little butter. Conscious of the apprehension that many have for a fish pate, I hope you’ll find that this will appeal even to those who may initially turn their nose up at the suggestion! I’d love to hear how you get on with this one! Try it as a starter for a dinner party or simply as a dipping snack to share.

To Make this easy French sardine pate, you’ll need…..

  • 2 tins good quality sardines, in olive oil
  • 1 tablespoon gherkins and/or capers (optional)
  • 1 tablespoon butter
  • 1 tablespoon Dijon mustard
  • Juice of half a lemon (or more to taste)
  • Salt & Pepper
  • Finely chopped chives or spring onions to garnish


Mash the sardines in a bowl with the back of a fork, including the soft (calcium rich) bones. Add the butter, mustard and lemon juice and continue to mash until they are all well combined.

Finely chop the capers and add to the pate mixture. Season well with salt and pepper, and more lemon juice if preferred.

if you prefer a smoother consistency, combine the ingredients (as prepped above) in a food processor and pulse to a fine, loose mixture. Check seasoning.

Garnish with some chopped chives or spring onions (optional)

If you are using a powerful blender such as Thermomix or Nutribullet, follow these instructions from scratch

Thermomix Instructions:
Chop the gherkins and capers for 2 sec/speed 5 – set aside
Combine all ingredients in the mixing bowl and blend 5 sec/speed 5. Scrape down the sides and blend again 4 sec/speed 7, until the desired consistency – a chunky dip. Add the capers and combine by hand. Check seasoning.

Serve this French sardine pate with a selection of raw vegetable cruditées, crispbreads, pitta toasts, some warm chunky wholegrain bread or fresh baguettes.

Nutritional Nugget:


Aim to eat fish 2-3 times per week choosing oily fish where possible. Sardines are a great choice, providing excellent protein as well as good levels of anti-inflammatory Omega-3s fatty acids. Omega-3 fatty acids are a type of unsaturated fat that can help to reduce inflammation throughout the body.  It is important to keep Inflammation in the body under control as too much inflammation can damage your blood vessels and lead to heart disease and strokes. Numerous studies have shown an association between good blood levels of omega-3 fatty acids from seafood, including sardines (and plant-based foods) with a lower risk of a fatal heart attack

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