Poach & flake fish or foil-bake & flake.

Place fish, cream cheese, lemon juice & worcestershire sauce in a food processor or blender & blend until mixture is thick & smooth.  Season to taste with salt & pepper.

Spoon into a suitable container, cover with melted butter to seal if desired. 

Store in refrigerator for up to 3 days.

Serve on crackers, toast triangle or French bread.


Variations

Smoked Fish Pate.  Replace fish with 250g9 oz hot or cold smoked fish, skinned and boned.  If fish is cold-smoked, foil bake at 180°C356F for 20-25 minutes.

Oyster Pate (for raw oyster fans).  In step 2, replace fish with 12 oysters, chopped & add 1 gherkin, roughly chopped.


Nutrient composition per portion (excluding serving suggestions)

• Energy (kJ)................... 530
• Protein (g).................... 12.9
• Fat (g).......................... 6.0
• Saturated fatty acids (g) 3.2
• Iron (mg)..................... 0.7
• Zinc (mg)..................... 0.5
• Selenium (µg)............... 29.4

Nutrition tips

• Have between meals with a couple of rice crackers, or for lunch with some wholegrain bread and salad.
• This is a great lunchbox snack for young children - the fish provides the protein, vitamins and minerals and extra calcium is provided by the cheese. It's delicious and easy to eat for little ones.
• This is also a great snack for those on a weight reducing diet, providing just 130kJ per portion.