This smoked kipper pate recipe is an easy 15-minute healthy starter or lunch dish. Kippers (or herring) are blended with cream cheese and a few seasonings to make a delicious smoked fish pâté or dip, rich in omega-3 oils.
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Why you'll love this healthy recipe
- Smoked kipper pâté is made with just two basic ingredients, plus seasonings that can be easily substituted. It is also budget-friendly
- A simple to make fish recipe which is ready to eat in just 15 minutes
- Healthy kipper pâté is an easy portion of oily fish which is rich in omega-3 oils. The NHS recommends that we eat one portion of oily fish per week, and this easy kipper pate is a delicious way to enjoy it
- Smoked fish pate is naturally gluten-free and high in protein (15g of protein per serving)
Ingredients
Kippers are whole smoked herrings. They are a traditional British food, best known as a breakfast dish. Most of the kippers found in British supermarkets are sustainably caught.
Kippers are usually sold filleted into a butterfly shape without the head. They need to be lightly cooked before they are eaten.
(You might also like this smoked fish risotto. It's made with smoked haddock, but you could also use kippers in the recipe.)
Cream cheese. You can use full-fat or light cream cheese as you prefer. If you use a very low-fat cheese you might find it a little watery, so drain off the water before adding it to the recipe.
If you are dairy-free, there are non-dairy cream cheese alternatives available in UK supermarkets.
Lemon juice. The acidity of the lemon juice goes well with the rich flavour of the fish. If you don't have lemon juice, add a splash of cider vinegar.
Parsley adds a fresh taste to this easy fish pâté. Avoid dried parsley as it won't be very nice in this recipe, but if you don't have fresh parsley you could add another green leaf such as spinach or the green tops of spring onions.
Mustard powder adds a little extra seasoning. If you prefer, substitute a mustard such as Dijon, or a little horseradish or pinch of paprika.
Ground pepper. You won't need to add salt to the recipe as the smoked fish will have some saltiness.
Variations
If you want to use boil-in-the-bag kippers cook as per the pack instructions. Drain away the melted butter rather than adding it to the recipe.
For a super quick kipper pâté, you could also use canned kippers. They won't need cooking or jugging, but drain away the oil before adding to the other ingredients.
If you prefer, you can make healthy kipper pate with yogurt in place of cream cheese. Use natural Greek yogurt as it has a thicker texture. Kipper pâté with yogurt will have a slightly tangier flavour, and it will also be lower fat, lower calorie and higher in protein.
You can easily make a quick mackerel pate, sardine pate, (these are both oily fish which are high in healthy omega-3 oils) or healthy tuna dip.
How to make healthy smoked kipper pâté
The kippers need to be lightly cooked in boiling water for this recipe. It's incredibly easy; you don't even need to switch on the stove, as they have kettle-boiled water poured over them.
This method is called jugged kippers, as sometimes they are folded in half and popped in a jug to soak. I laid mine in a pan, but any heat-proof container that they fit in will work.
Let the kippers soak in the boiling water for 5 minutes.
Carefully remove from the hot water with a fish slice and place skin side up on a large plate. Lightly scrape with a blunt knife to remove the skin.
Try to remove all the skin so that you don't have black flecks in your pate. If there are any bones, make sure you remove them too.
Add the kippers, cream cheese, lemon juice, ground pepper and dried mustard to a food processor and blitz until smooth.
You could also use a blender to make kipper pâté. Alternatively, mash the ingredients in a bowl with a fork.
Add the chopped parsley and stir in with a spoon. Refrigerate the pate until ready to use.
Recipe tips
I prefer to use glass or ceramic dishes and plates to make smoked fish pâté. It's much easier to remove the smell of the kippers!
Serving and storage
Healthy smoked kipper pâté is delicious served on Scottish oatcakes or toasted sourdough bread. It's a delicious, healthy and easy appetiser or canapé.
You could also serve it with crudités as a dip. It's particularly nice served on crunchy sticks of celery for a carb-free kipper canapé.
Kipper pate also makes an easy, healthy lunch. The high level of protein and healthy omega-3 oils will help to keep you satisfied throughout the afternoon.
Serve with a bowl of soup. Add some wholemeal crackers or quick flatbreads - or one of these other healthy savoury bakes.
Store fish pâté in the fridge covered for up to 3 days. It's an easy make-ahead recipe.
Frequently asked questions
Yes, kippers are very good for you. They count as a portion of oily fish and are rich in omega-3 oil. Just bear in mind that kippers are smoked herring and are salted as part of the curing process, so they do contain sodium.
Yes, kipper pate will freeze well for up to 3 months. Store in an airtight container and defrost at room temperature. Stir the defrosted kipper pate in case it has separated.
Smoked kippers are usually cold smoked which means that they are not cooked in the smoking process. So before you eat them, cook them in the oven, grill or poach them, or soak them in boiling water for 5 minutes (jugged kippers).
Other easy healthy fish recipes
These simple fish recipes are an easy way to include more fish in your diet. You can use canned or frozen fish.
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Recipe
Healthy Smoked Kipper Pate
Equipment
- Food processor or blender can also mash with fork
Ingredients
- 250 g kippers
- 100 g cream cheese
- pinch mustard powder
- pinch ground black pepper
- squeeze lemon juice
- 1 tablespoon chopped parley
Instructions
- Place the kippers in a pan or bowl and cover with boiling water. Cover and leave for 5 minutes. You can also fold them in half and use a jug to soak them - this is known as jugged kippers.250 g kippers
- Remove the kippers from the water and place skin side up on a plate. Scrape the surface with a blunt knife to remove the skin. Try to remove all of the skin for a nicer textured pate. If there are any bones, make sure you remove them too.
- Add the kippers, cream cheese, lemon juice, a pinch of ground pepper and a pinch of mustard powder to the bowl of a food processor and blitz until smooth. Add the chopped parsley and stir in by hand.100 g cream cheese, pinch mustard powder, pinch ground black pepper, squeeze lemon juice, 1 tbsp chopped parley
- Chill healthy smoked kipper pâté in the fridge until ready to serve.
Notes
- You can also make this healthy smoked kipper pâté with an immersion blender. If you have neither a food processor nor a blender, mash the ingredients together with a fork
- You can use light or full-fat cream cheese. If you use very low-fat cream cheese, tip away the watery content. You can also use yogurt in place of cream cheese if you prefer
- Horseradish or a pinch of paprika can be used in place of mustard powder
- If you don't have lemon juice, use a teaspoon of apple cider vinegar
- If you don't have fresh parsley, either omit it or add a touch of freshness with some chopped spring onion tops or spinach. Avoid using dried herbs
- If you want to use boil-in-the-bag kippers cook as per the pack instructions. Drain away the melted butter rather than adding it to the recipe
- For a super quick kipper pâté, you could also use canned kippers. They won't need cooking or jugging, but drain away the oil before adding to the other ingredients
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
Caroline Whydell says
Recently tried your sardine pate recipe which was delicious with the Dijon & capers, and today I made the Kipper Pate. Yummy. Hope to give your Smoked Fish Risotto soon! Thanks for the great recipes.
Wendy Faulkner says
Thank you. I'm glad you're enjoying the healthy fish recipes:)
Marie Pearson says
Made this this morning and had it for breakfast on toast had no mustard powder so used half a teaspoon of ready made, this recipe is so simple but the taste is amazing, will be making again for sure, thanks
Wendy Faulkner says
Thank you for your comment, I'm so glad you liked it:)