I absolutely adore using oily fish in my diet. Salmon, sardines, and mackerel are some of the most powerful “food as medicine” staples you can eat. The omega-3 fats found in these fish are incredibly bioavailable and deeply supportive for brain health, mental wellbeing, hormone health, pregnancy, and children’s development.

Whenever I hear someone is struggling with mental health in a non-situational way, one of the very first things I think about is whether they’re eating enough omega-3 rich foods. Oily fish can be such a foundational nutritional support, and thankfully tinned fish is finally having its moment.

Tinned wild salmon is a complete staple in our house. It’s affordable, convenient, nourishing, and always sitting in the pantry ready to become a quick meal. Usually I eat it straight from the tin or mixed with mayo, but one day I thought surely it could become something a little more elevated — a creamy pâté or dip situation with capers, Dijon mustard, lemon, and spring onion flavours.

And this is exactly that.

This salmon pâté is creamy, savoury, bright, and genuinely delicious. It feels fancy while still being made from simple real-food ingredients in under five minutes. It’s packed with healthy fats, protein, and important nutrients for both adults and children.

I love it:

• spread on toast with eggs for breakfast
• in sandwiches or wraps for lunch
• as a dip with cucumber or crackers
• or even served with really good quality potato chips for something a bit special

A sprinkle of sweet paprika on top makes it even better.