Gourmet Pate Recipe

You would be right in thinking I am a little bit of a fish freak.

 Yep- I was a polar bear in my former life.

 But I just love the stuff and I guess I am lucky that fish and seafood in general are nutritional powerhouses. Even if they weren’t, I would still eat them for no other reason than pure happiness.

There are a few minerals, fats and amino acids that our body just doesn’t make on its own.

Omega 3’s are one of them.

Which is why it is vital that people actively choose foods that are essential for development and ulitmate nourishment.

 Going through the scant shelves of a boutique deli recently, I was trying to find the perfect dip accompaniment for my crudités. (As you do)

I am often left searching for that perfect ‘convenience’ food and left without hope when I realise that half the ingredients on the list are just too suspect for my liking. It is an annoying habit of mine, if I am not fully aware of a component/additive I hesitate to purchase.

 The search for aforementioned dip, proved futile when I decided that my hope in finding a dip sans canola oil or sunflower oil was null and void.

 Is it that hard to use a nice nousihing oil, or am I only going to be able to buy PUFA (Omega 6) bombs every time I buy ANYTHING in a package?

Then there are the additives. Dubious delights of corn fillers, xantham gums and potassium sorbates.

What if I just want to eat food?

 Once again, I was left to fend for myself.

But as we know, necessity is the mother of invention and I have happened upon a very easy, very tasty dip that can be transported to work or a lazy Sunday BBQ and met with praise on your professionalism.

‘Oh this pate, oh yes I slaved over it for hours, do you know how long pate takes to make?’

 And with that being said, I bring to you, the easiest, tastiest and potentially trendiest Smoked Trout Pate.


 1. Smoked Ocean Trout Fillet, skin and bones removed.

2.Half a tub of Quark, good quality Cottage Cheese, Cream Cheese or strained Natural Yoghurt (I tend to eyeball things. I would say this is about 300g)

3. Squeeze of Lemon Juice

4. Teaspoon of Horseradish (if you have it…not necessary but a great kick!)


 Whizz all the ingredients in a blender and pop on a serving platter with a dollop of dill.
Serve with veggie crudités.

(Terribly arduous I know)




Feel free to use a tin of salmon or tuna if time isn’t on your side and you only have a supermarket to run to!

Happy Friday and get blending!


Super Simple Salmon Patties

Photo Credits: viZZual

 I love convenience and I love pre-preparing my lunches for the week so I know I have everything on hand ready to be packed into a pyrex dish and shipped off to work or the gym or wherever life is taking me.

My salmon patties are so easy to whip up, super nutritious and far surpass any fish oil tablets ability to decrease inflammation. If you are sick of buying too many weird and wonderful vitamins; rest assured you can knock out the need for your omega 3 tablet with a serving of this at least three times a week.

Keep in mind these are not your typical fish cake, redolent with bread crumbs –

simply because I am a girl who lacks (loathes) detail

and prefers to cut corners where possible. Food is not labour intensive. It is fuel and it is fun to whip things up in a flash!

Furthermore, this dish gets my tick of approval as it is cheap, easy and super portable.

Need I say more?



400g Tin of Wild Caught Pink Salmon

1 Tbs Coconut Flour

2 egg whites or one whole egg

Chopped fresh dill

Zest of one organic lemon

Pepper and Celtic Salt to taste

1 tbs of chopped capers


  1. Drain your Salmon and mash up the flesh (bones and all please!) with a fork
  2. Add to a large mixing bowl, along with the remaining ingredients.
  3. Mold into palm sized portions
  4. The secret to ensuring the fish cakes stay in tact whilst cooking them is to leave them in the fridge for an hour. Needless to say, next step…pop them in the fridge.
  5. Take them out of the fridge and then heat 1 tbs of coconut oil in a saucepan. In portions, fry the cakes for 2 minutes on each side or until crispy.
  6. Cook remaining patties and let sit on a paper towel.
  7. Et voila! Enjoy straight up or eat them cold the next day on a bed of steamed veggies or fresh salad leaves.

Too easy? …well that’s the idea….