Recipe: Good Mood Sardines

This dish will make even those who dislike sardines envious of your culinary talent. The mix of fresh herbs and lemon add freshness, while the sardines’ rich supply of omega-3 fatty acids helps lower inflammation in your body, including your heart and brain.

Video demo: Watch our registered dietitian Christy Goff demonstrates how to make this recipe.



Prep Time:

10 minutes


  • 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


  • Put lemon juice, lemon zest, red onion, parsley, basil, mint, olive oil, mustard, and salt in a bowl and stir to combine. Add the sardines and flake them into chunky pieces with a fork. Stir gently to combine. Taste; you may want to add a pinch of salt or more lemon juice. Serve on crackers, in a sandwich or on top of a fresh salad.


Per Serving (1/2 recipe):

Calories: 102, Total Fat 11g, Sat Fat 0g, Cholesterol 0mg, Sodium: 111mg, Total Carbohydrate: 3g, Dietary Fiber 0g, Protein: 14g

Recipe from The Longevity Kitchen by Rebecca Katz with Mat Edelson.

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