3 Minute French Sardine Pate Recipe (2024)

FAQs

How do the French eat canned sardines? ›

And as with all things culinary, the French really do them right. Whether they be grilled then bathed in extra-virgin olive oil before being tinned, or combined with a bit of gentle pepper, or layered with sliced lemon, or just simply put in the tin, they're delicious.

Sardine paté

Place sardines in bowl; mash well (bones and all). Add 2 tablespoons of the fromage frais, the horseradish sauce, lemon zest, parsley (if using) and black pepper; mix well.

Sardines, very oily little fish, really love a lot of acid. It is hard to beat fresh lemon juice squeezed over them, but a vinegar — white wine, rice wine or white distilled — is also good. To give you a sense of how much to use, I often douse them in my choice of acid, almost as if I were treating them like escabeche.

You can eat them right out of the can, top them with onions or peppers, or add condiments such as mustard, mayo, or hot sauce. Usually, the heads have been removed, but you'll be eating the skin and bones. In fact, that's where some health benefits lie.

Rinse off excess salt.

If you can't find a brand that has a “No Salt Added” version, look for sardines that are packed in spring water. Then, rinsing the sardines may help to reduce some of the salt content. Just empty the can into a colander and rinse with cold water, shaking it and turning the sardines as you rinse.

VERSATILE! (Not pictured: Wild Sardines in Water with Sea Salt) An easy addition to salads, sandwiches, pasta dishes, and snacks, or enjoy them straight from the can!

Sardines play an important role in Portuguese cuisine and culture. Historically a people who depend heavily on the sea for food and commerce, the Portuguese have a predilection for fish in their popular festivities.

Salmon, sardines, tuna, and trout are all high in omega-3 fatty acids, which can help lower the levels of fat in the liver and reduce inflammation. It is also a healthy alternative to meat as it provides protein while giving you the opportunity to avoid consuming the fats and skins from meat or poultry.

Do I have to gut sardines? If you are cooking them whole as in the photo, you do not need to gut them. Just rub off the scales with a cloth or paper towel, then wash and pat dry. If they are not too big, you can eat everything; otherwise, they come off the bone easily once cooked.

“Sardines are packed with high-quality protein, which has a higher thermic effect—meaning it can boost metabolism slightly,” says Retelny. On top of boosting metabolism, sardines are packed with hunger-satisfying protein. Eating foods that help you feel full or stay full longer can help curb unnecessary snacking.

How often can you eat sardines? ›

Manaker notes that recommended seafood intake is 8 to 12 ounces per week (depending on your age and individual factors). If you are consuming a small portion of canned sardines daily and are within this suggested consumption range per week, there shouldn't be cause for concern.

The best way to eat tinned sardines? Tinned sardines mashed on toast with black pepper and chopped herbs is a fail-safe. Drained if it's sardines in olive oil or with the tomato and other sauces. Or sardines with scrambled eggs and chopped tomatoes (on toast again).

The FDA recommends eating two to three servings of sardines per week. “It's smart to vary your seafood sources instead of eating the same type each week,” says Largeman-Roth.

Sardine bones contain calcium, and they're a good source of vitamin D, both of which contribute to bone health. Even without the bones however, sardines are still high in beneficial vitamins and minerals like potassium, magnesium, and iron, so removing them won't take away all the nutritional value.

Sardines offer more vitamin E per serving than tuna, and they also contain more calcium. Vitamin E plays a role in healthy blood circulation by promoting new red blood cell development, and its antioxidant function combats tissue damage.

We love lemon-infused sardines, served on a thick slice of toast for a simple supper. But the possibilities are almost endless. How about adding tinned fish to a dish of parmentier potatoes? Or turning the fish into pâté and serving with delicious French bread or slices of fresh vegetables?

With the Spanish, many enjoy the spicy and stronger sauces, like escabeche, especially with shellfish. What's never debated across the peninsula is how you eat canned fish: on some nice warm Portuguese bread, on top of a salad or for the really good ones, right out of the can. My favorites mirrored the Portuguese.

Classically, sardines can be enjoyed with a cracker, fork, and maybe a dash of hot sauce or lemon juice. But to confine the culinary uses of this tinned fish to just that is to sell sardines way short. Sardines are extremely versatile, lending themselves well to a humble snack, hearty lunch, or fancy dinner.

The traditional way to eat sardines is grilled, with plenty of salt and preferably between late spring and mid-autumn when they have more fat!