Sardine Pate

For those who like sardines, a flavoursome paté really different from other patés you are probably more familiar with. And it's quick and easy to make, low in calories and full of all those good-for-you oils we all should be eating more of. I've always enjoyed sardines on toast as a simple breakfast or snack, but until a few years ago it had never occurred to me that some people evidently loathe the smell of sardines. Then, on two occasions - forever etched in my memory - when I had sardines on crispbreads for lunch, a co-worker asked if I minded if she opened the window. She didn't wait for a reply: by the time the question was out, the window was open. Wide open! With THAT experience in mind, this is obviously a paté for those who LOVE sardines: NOT for those who feel compelled to open windows when in the presence of a sardine!

• Ready In: 5 mins
• Serves: 4

Ingredients

• 1 (106 g) can  sardines, in springwater, drained
• 1⁄2 lemon, juice and rind of
• 5  tablespoons yoghurt, natural low-fat
• 60  g low fat cottage cheese
• 2 1⁄2 cm  piece cucumbers, finely chopped
•  fresh basil leaf, finely chopped
• 1⁄4 teaspoon  garlic salt (to taste)
•  fresh ground black pepper, to taste
• 4  thin slices cucumbers, made into twists, for garnish
• 4  sprigs parsley, for garnish

Directions

1. Drain the sardines and place them in a bowl with the lemon rind and lemon juice and mash with a fork until the sardine mixture is a smooth consistency.
2. Before adding the yoghurt and cottage cheese to the sardines, examine both to determine whether they tend to be watery. (Yoghurts and cottage cheese differ so much in this respect). If necessary, first drain the yoghurt and/or cottage cheese in a sieve lined with a filter coffee liner; then mix the yoghurt and cottage cheese with the sardines; and fold in the cucumber and basil.
3. Season to taste with the garlic salt and the freshly ground black pepper.
4. Place the sardine paté in 4 ramekins, garnish with the cucumber twists and parsley sprigs.
5. Serve with crispbreads, pita bread or crusty rolls.
6. Chef's Notes: An obvious variation would be to make just ONE dish of the paté - and serve it only to those who like sardines! Garlic lovers could, of course, use fresh garlic instead of garlic powder. And if you don't like basil, use chives or spring onions. A quick and easy way to include additional flavours is, of course, to use a cottage cheese with chives or garden vegetables.