The Rise of Canned Fish: Your Guide to Tinned Delights
Over the past year, I’ve developed a food obsession: canned salmon. I order it in bulk and grab it when I need a quick snack or meal. I love mixing it with light mayo, adding salt and pepper, and serving it on multigrain crackers—pure heaven at 21 grams of protein!
My passion for this snack has sparked some controversy among friends and family, particularly my brother, who often comments on the smell. Despite the mixed reviews, I’m unapologetically hooked!
Recently, I’ve noticed a trend: more people are embracing canned fish. At a recent wine night, my friends served sardines with lemon on crackers, and during a trip to Portugal, I realized my beloved snack isn’t just a personal guilty pleasure; it’s a European staple.
So, I consulted my go-to dietitian, Leslie Bonci, RD, who confirmed that tinned fish is having a moment. Here’s what she had to say about delving into the world of canned seafood.
A World of Options
There’s more than just tuna. While classic tuna and salmon salads are great, consider these options:
- Sardines: Meatier and savory, perfect for adventurous eaters.
- Mackerel: Cost-effective with a fishy flavor; great in chowder.
- Anchovies: A love-them-or-hate-them kind of fish, salty and pungent.
- Herring: Mild and flaky; takes on flavors well.
- Salmon: An entry-level fish; try flavored varieties like lemon pepper.
- Tuna: A mild, meaty staple known as the “chicken of the sea.”
And remember, many tinned fish come pre-flavored, so look for those options to enhance your meals!
Why Stock Up on Tinned Fish
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High in Protein: A three-ounce can contains 21 grams of protein, making it a high-quality source.
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Heart-Healthy: Rich in omega-3 fatty acids, canned fish can improve cardiovascular health. A study found people eating two portions of fish weekly reduced their risk of heart disease by 10%.
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Convenient: Tinned fish is easy to store, lasts long, and adds protein to meals effortlessly.
Simple Ways to Enjoy Tinned Fish
Ready to dive into this trend? Here are three simple ways to incorporate more canned fish into your diet:
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Bean Salad: Mix tinned fish into a bean salad with ingredients like cannellini beans, cucumber, feta, and capers for a Mediterranean twist.
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Seafood Pasta: After preparing your pasta sauce, stir in your chosen fish at the end for a protein boost.
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Serve with Crackers: Flake the fish onto crackers for a simple snack. You can also create spreads by mashing fish with Greek yogurt or cream cheese and adding seasoning.
From personal experience, canned fish may raise a few eyebrows, but it’s totally worth trying—so don’t hesitate to indulge!
