As we’re stuck in the house during these troubling times, we’re probably not getting enough Vitamin D. This Sardine Pâté recipe will help provide you with a healthy dose of Vitamin D during lockdown.

Let me explain the difference between Vitamin D2 and D3. Vitamin D2 is what you get from food. You can get it in mushrooms, fish, egg yolks, and in some fortified foods.

Vitamin D3 is what you get from the sun. When you take a supplement for Vitamin D it is usually D3 because a lot of us don’t get out enough in the sunshine to absorb it into our skin.

This is a common problem for people who work indoors and are stuck inside all day.

This recipe will provide you with some D2. It will also serve up some omega-3 fatty acids, calcium and B12.

All of these nutrients are found in sardines.

Sardines are very flavorful and they are packed with omega-3 fatty acids. They are really good for you. Making them into a pâté is a nice way to enjoy them if you don’t want to eat them straight up, because they are a pretty strong flavor.

We going to take sardines that are in a can and make them into a pâté or a paste. It’s an elegant treat to put out at a party as a dip or a spread for bread and crackers. Sardine Pâté is also a great little snack for when you’re stuck in the house.

Here’s how we make our Sardine Pâté.

sardine pâté

Sardine Pâté

A healthy spread for bread and crackers full of Omega-3 fatty acids and Vitamin D.
Prep Time 5 minutes
Cook Time 0 minutes
Course Appetizer, Small Plate
Cuisine Mediterranean
Servings 2


  • 1 4-ounce can sardines packed in olive oil skinless and boneless
  • 1/2 shallot finely chopped
  • 2 chives minced
  • 1 scallion sliced
  • 1 tsp lemon juice
  • 1 ounce mascarpone cheese
  • Pinch cayenne pepper


  • Drain the sardines. Put them in a mixing bowl and break them up with a fork. If you see any bones or tails, remove them. If you buy skinless and boneless they should be fine.
  • Add shallot, chives, scallion, and mascarpone cheese. Squeeze in a little bit of lemon juice. Add a pinch of cayenne.
  • With a strong spoon, mix everything together. You’ll be pressing and folding. Mix it well. You can add more mascarpone if you think you need it to form a paste.
  • Spread on toast, bread, or crackers.


Keyword pâté, sardines

sardine pâté ingredients

chopped ingredients

breaking up the sardines

combining the ingredients

sardine pâté