Hey, liver haters! One bite of this smoked oyster and cod liver pate recipe may have you singing a different tune. Cod livers have a much milder flavor than chicken or beef liver. A veritable nutrient powerhouse, cod liver is packed with omega-3s and vitamin A. Meanwhile, the oysters are an excellent source of protein and iron. Perhaps just as important, this liver spread is delicious!

This recipe for smoked oyster and cod liver pate came about as part of my personal goal to learn to love liver.

Yes, it is fine to skip a few healthy foods (such as liver) if you dislike them. Nevertheless, I thought I’d work on my dietary quality a little more. It’s one of my current self-improvement goals.

Repeated exposure to a non-preferred food is one of the techniques that is supposed to expand the palate. I can tell you that I don’t think I’ll ever love beef liver with onions, regardless of how many times I try them.

This cod liver recipe has a much milder (read: more tolerable) flavor than beef liver. When you add in the smoky oysters, shallots, and garlic, the dreaded liver flavor is nearly absent.

As an added benefit over beef liver, the canned seafood here is ready to eat, cutting down on prep time. If you are on a tight budget, canned seafood tends to be less expensive than fresh. Why not give this recipe a go?

Cod Liver Pate Recipe

Here are the ingredients you need to make fish liver pate:

• 1 tin cod livers packed in their own oil (121 grams)
• 1-2 tablespoons cod liver oil (from the canned cod liver)
• 1 tin smoked oysters packed in olive oil (85 grams after draining, sardines may be substituted)
• 1 shallot, chopped
• 1 clove garlic, finely chopped
• 1 tablespoon dry white wine
• 1 teaspoon drained capers
• ½ teaspoon lemon zest (i.e., finely grated lemon peel)
• ¼ teaspoon dried oregano
• black pepper and chopped chives, to garnish

Get a printable recipe card at the end of the post!

And here are step-by-step instructions to make cod liver and smoked oyster pate:

1

In a small pan, saute the shallot and garlic in 1 tablespoon of the olive oil from the oyster container. You want them to be translucent but not browned. (This will take less than 10 minutes.)

If you can’t find cod liver locally, buying online is a great choice. The other seafood ingredient, tinned smoked oysters, tend to be very easy to find.

Using a blend of oysters and cod liver in this pate helps to hide the liver flavor. Also, using multiple tins of liver would have made a serving of this pate extraordinarily high in vitamin A.

The oysters are higher in protein and iron than the cod liver. Using different types of seafood here gets you a wider range of nutrient benefits.

How to Eat Cod Liver

As I mentioned above, liver is a nutrient powerhouse. It is important to respect such a nutrient-dense food by being mindful of your portion size.

In general, I recommend that a healthy adult consumes no more than one serving of this recipe per day. A little goes a long way with this smoked oyster and cod liver pate! I could easily eat half or (maybe) the whole recipe below, but that may not be the best idea.

My main concern is that it is very easy to go over the tolerable upper intake level (UL) for vitamin A with cod liver. The UL for vitamin A for most adults is 10,000 IU per day. This UL applies to animal-sourced vitamin A foods only (and certain supplements), not to plant-based provitamin A carotenoids.

Cronometer did not have the vitamin A content of the King Oscar cod liver. A similar cod liver product (TouSain brand) contains 11,011 IU vitamin A for 121 grams, the amount used in this recipe.

That means that the cod liver in ¼ of this recipe (one serving) would provide approximately 2,753 IU of vitamin A. That leaves some room for other foods with animal-sourced vitamin A while keeping you under the UL.

Side Effects of Taking Cod Liver Oil

Most of the risk of vitamin overdose comes from supplement use. However, there are a few published cases implicating liver in vitamin A toxicity.

For example, here is a case involving a young child who had regularly consumed excessive amounts of chicken liver spread. His death was related to hypervitaminosis A, mostly due to the vitamin A contribution from the liver.

His two siblings consumed a similar diet. One suffered from long-term consequences, while the other remained healthy.

Most of us do not know whether we have a lower or higher vitamin A tolerance. The UL represents an upper safety level for most individuals in the population. It is probably wise to heed this guideline.

Cod Liver Benefits

Cod liver is rich in healthy omega-3s and monounsaturated fats. Unlike cod, which is a low-fat protein, cod liver is rich in DHA and EPA. (P.S. There is no UL for omega-3s, though consuming excessive doses may result in reduced immune function.)

This leads to a topic I’ve mused about a bit on social media concerning conditional versus essential fatty acids (EFAs). Why aren’t DHA and ARA considered EFAs, rather than ALA and LA? Doesn’t that make sense, since the primary importance of LA and ALA are as precursors to ARA and DHA (respectively)?

Animal-based foods are the main sources of DHA and ARA in the diet. The conversion of the precursors to DHA and ARA are known to be quite low. Animal-based foods (e.g., cod liver) might be thought of as far more critical nutritionally if mainstream perspectives were changed regarding EFAs.

Similarly, the preformed vitamin A in animal-sourced foods is highly bioavailable, while the body must convert provitamin A carotenoids (in plants) to vitamin A. The conversion of beta-carotene to vitamin A is not as efficient as once thought. It depends on factors such as which food matrix contains the provitamin A (i.e., the type of food) and individual variation.

Some of us may convert provitamin A carotenoids to vitamin A more easily due to genetic variations. “Provitamin A carotenoids might not be a good vitamin A source for those subjects of the poor converter phenotype.” Mild vitamin A deficiency may affect the person in subtle ways, such as difficulty seeing at night.

We generally do not know who is a poor converter and who isn’t. Why not protect yourself by including some vitamin A in your diet from animal-based sources?

May I suggest this smoked oyster and cod liver pate to get you started? It is delicious!

FAQs

Is cod liver pate good for you?

Cod liver pate can be nutritious as it contains omega-3 fatty acids, vitamin D, and vitamin A. However, its health benefits should be balanced with its high vitamin A content, which can be harmful in excess.

Does cod liver taste like beef liver?

Cod liver has a milder, less intense flavor compared to beef liver. It’s often considered less strong and more palatable, making it a preferable option for those who might find beef liver’s taste too overpowering.

👩🏻‍🍳 More Cod Liver Recipes

👨🏾‍🍳 Cod Liver Oil Recipes

• Smoothie Booster: Add a teaspoon of cod liver oil to your morning smoothie for a boost of omega-3s, vitamins, and minerals.
• Salad Dressing: Mix cod liver oil with olive oil, vinegar, and herbs to make a healthy and flavorful salad dressing.
• Cod Liver Oil Mayo: Incorporate cod liver oil into homemade mayonnaise for added nutritional value in sandwiches and dips.

Remember that when using cod liver oil in recipes, it’s important not to heat it too much, as excessive heat can destroy some of its beneficial properties.

Hot tip! If you find the taste unpleasant, freeze cod liver oil in an ice cube tray to make swallowing the cod liver oil capsule easier (source).

👩🏾‍🍳 Other Recipes for Organ Meats

• Pork Liver Recipe
• Beef Hearts
• Chicken Hearts
• Beef Kidney Recipe
• Curried Oxtail
• Lamb Hearts
• Chicken Back Recipes

Are you a liver lover or liver hater? If you’ve got some secret family recipes for preparing liver in delicious ways, don’t be shy, share them with me! As always, I’d love to hear if you try this (tasty!) recipe for smoked oyster and cod liver pate.