Healthy Salmon Pate Dip

Healthy Salmon Pate Dip

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


  • 100g tinned salmon
  • 75g-100g Fat Free Greek Yoghurt or Extra Light Cream Cheese
  • Optional: tbsp lemon juice or black pepper


  1. Put all of the above ingredients into a blender
  2. Blend
  3. Serve on granary toast or with pitta bread!


Nutrition stats per 3rd (50g).

Nutrition Facts

Amount Per Serving

Calories 54

% Daily Value

Total Fat 2.5 g


Total Carbohydrates 1.5 g


Protein 6 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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  1. June 3, 2013 / 1:56 pm

    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!

    • Nics Nutrition
      June 3, 2013 / 7:09 pm

      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

  2. November 25, 2013 / 9:48 am

    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!

  3. Arti Shah
    May 11, 2014 / 1:51 pm

    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 ?



    • May 11, 2014 / 5:32 pm

      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

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