Fun Fish Summer 🐠 🐟

Omega 3s are trending—you heard it here first!

Jun 06, 2025

A friend texted me earlier this week to get my thoughts on sardines. She had just bought this Staud dress and went on a deep dive on the fish trend (or, Fun Fish Summer—a term she coined and I copied). Sardines, apparently, are in for more reason than one.

Naturally, I scrapped anything I had planned for this week in favor of clogging your inbox with facts about tinned fish and all the ways you can take advantage of this omega 3-rich trend. I mean, what’s the point of it all if we can’t have a little fun? There’s enough stress-inducing nutrition information out there—let’s just play around with some tinned fish for f*s sake!

I LOVE SARDINES 🐠 They are well and truly a superfood (and I don’t use that term lightly). Here’s why:

Rich in omega-3s: One of the best sources of EPA and DHA, which support heart, brain, skin, mood, hormones, and reduce inflammation. Over 90% of Americans don’t get enough.
Protein-packed: A single tin has over 20g of high-quality protein.
Bone-building: Naturally high in both calcium and vitamin D (especially if you eat the bones…stay with me, friends).
Low in mercury: Sardines are small and low on the food chain, so they’re much lower in heavy metals than bigger fish like tuna.
Shelf-stable + budget-friendly: An easy, affordable last-minute protein. TikTok says they’re a recession indicator—I say they’re timeless.

You know this looks good! French lentil and blistered snap pea salad with sardines and mustardy lemon vinaigrette (full recipe below).

Thank you for being here! I’m on a mission to deliver low stress and low cost nutrition information to help you feel your best. To support this work, try some sardines this week or consider becoming a paid subscriber. $8/month gives you access to my Sunday Meal Prep series, exclusive nutrition content, live talks, & more.

If you’d happily put a sardine ornament on your Christmas tree, but the thought of eating a sardine weirds you out, I get it. They’re actually not as fishy as you might think (they really do taste a bit like chicken). Here are a few ways to enjoy them:

In a salad: think a Mediterranean-style chopped salad with tomatoes, cucumbers, olives and feta, or a Caesar with sardines on top. Scroll to the end for my current fav: French lentil and blistered snap pea salad with sardines and mustardy lemon vinaigrette.
On toast or crackers (holy snack!!): Toast with a little butter and sardines (and a side of crudités) is a true delicacy. Hummus is a great sub for butter. Pro tip: You can mash them up like you would tuna so you don’t have to see the whole filet of fish.
In pasta: Try with sautéed garlic, red pepper flakes, arugula and lots of lemon.
With eggs: Either scrambled in or alongside soft or hard boiled eggs.

If you’re not ready to dive fork first into tinned fish, I have some other omega 3-inspiration (read: inedible objects) for you—I just can’t help myself.

Sardines might not be for everyone—but they are for someone. Maybe even you. Try one of these meal ideas and tell me where you land.

And if you’ve got a favorite combo, drop it in the comments. This is Fun Fish Summer, after all.

🐟 🐟 🐟

Recipe
French lentil and blistered snap pea salad with sardines and mustardy lemon vinaigrette

I ate this on Wednesday for lunch and can attest that it was absolutely delicious and not even remotely fishy.

Ingredients (serves 2):

2 cups cooked French green lentils (or black beluga lentils)
1 tin sardines in olive oil, drained
3–4 cups baby spinach
1 cup snap peas, blistered in olive oil (see below)
½ cup cherry tomatoes, halved
¼ cup fresh basil, torn or thinly sliced

For the blistered snap peas:

1 tsp olive oil
1 cup snap peas, trimmed
Pinch of salt

Lemon-Basil Vinaigrette:

1 tbsp Dijon mustard
1 tbsp lemon juice
1 tbsp red wine vinegar or sherry vinegar
1 small garlic clove, finely grated or minced
3 tbsp olive oil
Salt and pepper, to taste

Instructions:

Blister the snap peas: Heat olive oil in a skillet over medium-high. Add snap peas and cook for 2–3 minutes until lightly charred and still crisp. Sprinkle with salt and set aside.
In a large bowl, toss the warm lentils with tomatoes and vinaigrette.
Add spinach and basil, then fold in the blistered snap peas.
Top with sardines and finish with a crack of black pepper and a little flaky salt if desired.

Optional: Add goat cheese, walnuts, seeds or a hard boiled egg for extra protein.