The theme of our June cooking class was herbs and spices! Herbs and spices can be used to add extra flavor to food without adding salt or calories. We added spices like parsley, basil, and mint to sardines to create a delicious and healthy meal!

Sardines are high in omega III fatty acids EPA/DHA, which can help decrease inflammation inside our body. They are also high in Vitamin D which helps to maintain immunity and strong bones. When you prepare sardines, be on the lookout for sardines from the Pacific Ocean, Canada and the United States.

Good Mood Sardines

Recipe from

  • 4 teaspoons freshly squeezed lemon juice
  • 2 teaspoons grated lemon zest
  • 1 tablespoon finely diced red onion
  • 2 teaspoons finely chopped fresh parsley
  • 2 teaspoons finely chopped fresh basil
  • 2 teaspoons finely chopped fresh mint
  • 1 teaspoon extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1/8 teaspoon sea salt
  • 1 (4.35-ounce) can sardines, packed in water or olive oil*


  1. Put the lemon juice, lemon zest, red onion, parsley, basil, mint, olive oil, mustard, and salt in a bowl and stir to combine.
  2. Add the sardines and flake them into chunky pieces with a fork. Stir gently to combine.
  3. Taste; you may want to add a pinch of salt or a generous squeeze of lemon juice.

STORAGE: Store in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts: Calories: 135; Total Fat: 9 g (2 g saturated, 4.5 g monounsaturated); Carbohydrates: 2 g; Protein: 12.5 g; Fiber: 0.5 g; Sodium: 593 mg