Kristin Stitz
- Mar 20, 2023
- 4 min read

Smoked Sardine Paté

Updated: Jun 11, 2023

Looking for an easy way to incorporate more SMASH fish into your diet? Look no more! Want to know what the heck are SMASH fish? Read on!

Sardines are one 'S' in a group of fish that also includes mackerel, anchovies, salmon and herring. Because they are low on the food chain, SMASH fish are low in mercury and other toxins. They are also a great source of protein, vitamin D, phosphorus, selenium, calcium, and omega-3 fatty acids, also known as fish oil.

Fish Oil Primer

The topic of fish oil can be confusing because there are several different terms that sort of mean the same thing, but not exactly, and they are often used interchangeably.

Fish Oil – oil that comes from fatty fish like salmon, halibut, SMASH fish, oysters, and caviar.
Fish Oil Supplements – the above in a capsule, usually derived from cod’s livers, proving once again that our grandmothers were on to something!
Omega-3 Fatty Acids – a type of fat that is abundant in fatty fish or fish oil supplements, as well as other foods.
Essential Fatty Acids (EFA’s) – fats that we need for health that can’t be made by our body. Because of this, they are ‘essential’ to consume in our diet. Omega-3 fatty acids are EFA’s.
DHA and EPA – two of the most important Omega-3 fatty acids because of their role in human health. DHA is important for brain health, and EPA is a powerful anti-inflammatory.

Yin and Yang: Healing and Inflammation

Fish and other sources of omega-3 fatty acids have always been part of the human diet, but they have never been more important than they are in today’s modern food environment. That’s because omega-3’s are inhibitors of inflammation.

Inflammation shouldn't always be inhibited. It's an important process. When we’re wounded or invaded by a virus, our immune system goes on alert and activates inflammation to heal the wound or kill the invader.

Omega-6 fatty acids are another type of Essential Fatty Acids that play an inflammatory role in the body. They are the yang to omega-3’s yin.

For optimal health, inflammation and anti-inflammation need to stay in balance; alternating heating and cooling to keep us at just the right temperature.

Unfortunately, our modern diet is much more inflammatory than in the past. One reason is because inflammatory omega-6 fatty acids are prevalent in many foods that have become a big part of our diet only in the last 60 years or so – including oils made from soybeans, corn, and seeds. Seed oils are the fats used most often in processed and prepared foods and recommended for home cooking as a way to reduce saturated animal fats.

As our diets have shifted to include more of these 'vegetable oils', the balance of EFA’s in our body has been tipped toward omega 6's and inflammation. Omega-3’s, whether consumed in fish or supplements*, help to bring the yang back into balance.

*A note for vegetarians: – walnuts, flax seeds, and other nuts and seeds contain omega-3 fatty acids, but they are in a precursor form (ALA) that must be converted to DHA and ELA by the body. The conversion rate to the active form is very low. Vegetarian supplements made from algae are available, but check the back label to be sure they contain both DHA and EPA.

Ways to Eat Sardines

There are many recipes on the internet for ways to eat canned sardines, usually by pairing them with the strong flavors of lemon, capers, tomatoes, and fresh herbs. I have a trip to Portugal planned next month, and I’m super excited to try sardines as they eat them there – fresh and grilled.

For now, I’ll happily eat them from a can. Smoked sardines are not only easy to find in most grocery stores, but they can be kept at the ready for a snack or a meal. I bought this brand at Costco in a 6-pack, but almost every grocery store carries them near the canned tuna. Be sure to choose a variety that contains the skin and bones for the full nutritional benefit. The bones are where the calcium is, and believe it or not, they practically dissolve in the canning process.

My favorite way to eat canned sardines is on one of my Crispy Seeded Crackers, with a squeeze of lemon and a sprinkle of salt and pepper. If I had some fresh herbs in the garden, I would add parsley, dill, or chives. Nothing fancy, just yummy and filling.

If you want to make something more suitable for company, try this Smoked Sardine Paté.

I adapted it from a recipe for Smoked Trout Dip that has been my go-to appetizer for years. Sardines, rather than trout, boost the omega-3 and calcium but also make it taste a little fishier. I think the strong seasonings and lemon juice balance the flavor.

To keep it simple, I've used shelf-stable herbs and spices so that you can make this with ingredients you have on hand, with the exception of fresh lemon juice, which is key. If you want to elevate it to another level, use fresh minced garlic and red onion in place of the granules and fresh dill in place of the dried. It would work equally well with canned mackerel or salmon.

Finding creative ways to boost nutrients to address specific client goals is what I do as a Nutrition Consultant. Contact me to find out how I can help you create a plan that what works for you. (And if you tell me you're never going to eat fish from a can, no problem! We'll find a different way 😉)

Free Consultation