BOOST Omega-3. Try This 4-Ingredient Sardine Paté!


When it comes to getting enough good fats in your diet, there are certain types you don’t want to cut back on. Omega-3 fatty acids are as essential for your body function as they are for the health of your brain, heart and overall body. And they are essential for good reason - your body can’t make them but must get them from food. They can be sourced from two essential types, EPA and DHA, found in certain types of fish, and a third type, ALA or alpha-linolenic acid, found in plant-based nuts and seeds.

The Benefits of Omega-3 fatty acids

Blood Pressure: The Omega-3 found in fish oil especially has been found to maintain normal blood pressure in healthy people.

Brain Function: Marine Omega-3 fatty acids found in fish are especially important for the role they play in brain cell and membrane formation. Research into the effects of Omega-3 consumption shows great benefits for the brain, including improved mood, memory and cognition.

Inflammation: Omega-3 can reduce stiffness and joint pain by helping to fight inflammation. Marine Omega-3s in particular may help to provide temporary relief from mild arthritis.

Dry Skin Conditions: Fatty acids are responsible for our cellular health; acting as a barrier to block harmful substances and assist helpful nutrients crossing in and out. Omega-3 can help manage dry skin conditions, eczema and dermatitis, as well as help to improve the signs of ageing by leaving skin softer, moisturised and wrinkle-free.

Women’s Health: Women especially have an increased requirement for omega-3 fatty acids during pregnancy and breastfeeding.

Are you getting enough Omega-3?

The National Health and Medical Research Council (NHMRC) recommends women should consume around 430 mg of Omega-3 fatty acids per day, and men should consume 610 mg per day. Despite this, three out of five Australian adults are still failing to consume the recommended daily intake.

To help your body receive the nutrients it needs, we’ve prepared a quick and easy sardine spread that’s rich in Omega-3 and guaranteed to satisfy!  


Here’s what you’ll need:

  • 1 large onion, thinly sliced
  • 1 tbs coconut oil
  • 2 cans sardines (in olive oil)
  • Freshly ground black pepper

Sardine Paté Method:

  1. Caramelise the onion by placing it in a pan on medium heat with a small amount of coconut oil, stirring until golden and tender. Set aside to cool.
  2. Place the caramelised onion and sardines together in a food processor, drizzling a little oil from the can. Add pepper to taste, before blending until the ingredients form a paste.
  3. Scoop the paste into a bowl, add pepper to taste and enjoy!

Still not getting enough fish in your diet?

As with all things nutrition, trying to eat a balanced, nourishing diet can do wonders for your health and wellbeing. But if you’re anything like the majority of Australians not consuming enough fish for adequate Omega-3 intake, supplementing your existing healthy eating plan with easily-absorbed fish oil capsules can help.

Fusion OceanPure® capsules are new to the range, offering a high-potency, odourless fish oil that’s sourced from fisheries certified as sustainable by Friend of the Sea. It is tested for mercury, dioxin and PCB; guaranteed for its purity, freshness, traceability and ecological sustainability.

For more, go to Fusion Health OceanPure Fish Oil.

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