Sardine pâté

This sardine pâté is one of those simple recipes that proves clean food can be both nourishing and seriously delicious. Made with sardines and boiled eggs, it’s naturally high in protein and wonderfully satisfying, perfect for a quick lunch, light dinner, or a protein-packed snack.

Sardines are a true nutritional powerhouse, rich in omega-3 fatty acids, vitamin D, calcium, and iron, which support heart health, brain function, and strong bones. Combined with boiled eggs, they create a creamy, balanced base that’s both filling and energising.

A touch of butter adds smoothness, while fresh parsley, lemon juice, mustard, and red onion bring brightness, freshness, and just the right amount of zing. The result is a clean, flavourful spread that feels light yet indulgent at the same time.

Enjoy it on toasted bread, crackers, or alongside fresh vegetables.

Simple ingredients, real food, and maximum flavour in every bite.

Ingredients: (for ~6 potions)

• 1 medium red onion
• ~400 g canned sardines in oil (drained)
• A few sprigs of fresh parsley
• 80 g butter (60 g for the pâté and 20 g for topping)
• Juice from half a large lemon or from one small lemon
• 2 hard-boiled eggs
• 1 heaping tablespoon mustard
• Salt and pepper

Preparation:

Hard-boil the eggs. Peel the onion and cut it into large chunks. Wash the parsley and squeeze the lemon juice.

Add the sardines to a blender. Add the chopped onion, the hard-boiled eggs cut into quarters, 60 g of butter cut into cubes, the mustard, lemon juice, parsley, salt, and pepper. Blend everything until you get a smooth, creamy pâté.

Transfer the pâté to a suitable container and smooth the surface nicely. Melt the remaining butter for a couple of seconds in the microwave and pour it evenly over the top. Garnish with a few parsley leaves, flaky salt, and freshly ground black pepper.

Refrigerate for at least a few hours before serving. Enjoy it with whatever you like: flatbreads, toasted bread, wholegrain bread, celery sticks, carrots, etc.

You can serve it right away if you prefer, but the flavours develop and come together much better after a few hours in the fridge, or even better, after one day.

Sardines are one of the most sustainable fish choices out there, low in mercury and naturally nutrient-dense, making them a smart, clean option you can enjoy regularly without compromise.

So dig in and enjoy! 🙂

If you try the recipe, let me know how you liked it! 😊

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