This creamy Sardine Pâté is a nutrition powerhouse.

Between sardines and extra virgin olive oil, you’re getting some of the best healthy fats nature offers. Sardines are rich in omega-3s, protein, calcium, vitamin D and B12, supporting heart, brain and bone health.

Extra-virgin olive oil brings its own magic, especially because of its abundance of monounsaturated fats (mainly oleic acid). These fats help lower LDL (“bad”) cholesterol, support healthy blood vessels, and reduce inflammation, key reasons olive oil sits at the heart of the Mediterranean diet. Choosing a high-phenolic EVOO also adds powerful antioxidants and anti-inflammatory benefits that protect cells and support longevity.

This recipe is perfect for anyone who thinks they don’t like sardines. Sun-dried tomatoes, Kalamata olives, garlic, chilli and oregano gently mellow the sardines, while Greek yoghurt makes everything luxuriously smooth.

Ingredients

• 1 tin sardines in olive oil, drained
• 5 sun-dried tomatoes
• 10 Kalamata olives, pitted
• 1 garlic clove, chopped
• ½ tsp dried oregano
• 1 tsp chilli flakes
• pinch sea salt
• 1-2 tbsp full-fat Greek yoghurt
• 2–3 tbsp The Governor High Phenolic Olive Oil
• Fresh lemon juice, to taste

Method

1. Add the sardines, sun-dried tomatoes, Kalamata olives, garlic, chilli flakes, salt, oregano, Greek yoghurt and olive oil to a food processor.

2. Pulse until smooth and creamy, scraping down the sides as needed.

3. Finish with a squeeze of lemon juice. Chill for 20–30 minutes to allow the flavours to develop.

4. Serve on sourdough toast or crackers, spoon into lettuce cups, or serve as part of a Mediterranean mezze platter. Finish with an extra drizzle of olive oil and a pinch of oregano on top.