I have a habit of blogging recipes that involve oily fish – first there was the light & creamy salmon parcels, then there was the healthy mackerel dip, followed by salmon fish cakes and now we have another one.. and yes it’s with salmon again!
The omega 3 fatty acids found in oily fish are essential for a healthy heart and this recipe was inspired by the desire to create a healthy alternative to the classic ‘salmon pate’ that you can buy from the shops. I wanted to make a dip that was equally as tasty and nutritious but just lower in calories and fat.
Healthy Salmon Spread
Ingredients
- 100g tinned salmon
- 75g-100g Fat Free Greek Yoghurt or Extra Light Cream Cheese
- Optional: tbsp lemon juice or black pepper
Instructions
- Put all of the above ingredients into a blender
- Blend
- Serve on granary toast or with pitta bread!
Notes
Nutrition stats per 3rd (50g).
Nutrition Facts
Amount Per Serving | ||
|---|---|---|
Calories 54 | ||
% Daily Value | ||
Total Fat 2.5 g | 4% | |
Total Carbohydrates 1.5 g | 1% | |
Protein 6 g | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Hi Nic. I’m guessing if someone isn’t too keen on Salmon it could be replaced with the same quantity of tinned tuna? It sounds delicious, my little boys would love it!
Author
Hi Leanne! I’m not too sure actually as tinned salmon is much more ‘oily’ than tinned tuna. Do let me know though if you try it – it does work with mackeral too if you click on my mackeral dip recipe! I hope this helps! Nic x
Thank you for the great tip I love to make fish now I will think of you every time I make fish! I can’t try your recipes. Thank you!
Author
No problem 🙂
Hi Nic,
I have only recently found your website after reading some of Amanda Byram’s tweets. I have tried your healthy cheese on toast & it was just delish! Now I want to try the mackerel & this salmon pate but can you tell me how long it lasts if kept in the fridge ?
Thanks
Arti
Author
Hello! A few days if covered in the fridge 🙂 Check the use by on the fish and yoghurt that you use for more info 🙂 x