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But its nutritional benefits aren’t the only reason canned fish is having a moment. We’ve all noticed the rising prices of food at the grocery store—theUSDA Consumer Price Indexreported that food prices were 6.7% higher in May 2023 than in May 2022. Healthy protein sources such as eggs and poultry have seen price spikes, and fish and seafood prices are predicted to keep rising as well. While there isn’t much you can do to reduce egg prices (besides possibly owning your own chickens), canned fish is a budget-friendly and tasty alternative to fresh and frozen seafood.
Along with its nutrition benefits and price, canned fish is also a smart choice because of its versatility. Here, we’ll delve into the nutrition and culinary benefits that make canned fish deserving of more shelf space in your pantry.
The Canned Fish Trend & the Mediterranean Diet
The range of fish that comes in a can is as wide as the sea. In recent years, the offerings have expanded from canned tuna, salmon, anchovies and sardines to trout, mackerel, cod, mussels, clams, oysters, octopus and squid. Chefs, wine bars, restaurants and specialty stores are serving canned fish like a charcuterie board complete with pickles, mustards and crackers. Top-quality canned fish may be served in place of higher saturated-fat foods like pâté and cured meats.
The swap from red meat to fish also coincides with the principles of the Mediterranean diet. While the Mediterranean diet initially focused on foods from countries surrounding the Mediterranean Sea, the healthy eating pattern that prioritizes fruits, vegetables, whole grains, legumes and healthy fats can easily be adjusted to your eating pattern and cultural roots. Instead of meat as the main protein source, fish and other lean proteins usually dominate.
Some people regularly include canned fish in their meals, but others may benefit from a thoughtful introduction. Here are the five most compelling reasons to eat more fish, both from a nutrition and culinary perspective.
5 Reasons to Eat Canned Fish
1. It’s a Great Source of Omega-3s
Fish varieties that are typically canned, like anchovies, salmon, sardines and tuna, are all great sources of omega-3 fatty acids. According to the2020-2025 Dietary Guidelines of America, it’s recommended that adults eat 8 ounces of seafood every week.
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2. It Lasts Longer Than Fresh or Frozen
It is estimated that 27% of all captured fish across the world is thrown away, according to a 2018 report from theFood and Agriculture Organization of the United Nations. This is most likely due to its shorter fresh food safety window. Along with being a less expensive option than fresh seafood, canned seafood is sealed in an airtight container and heated or preserved in salt, extending its shelf life to years instead of days. Even frozen fish, which is a less expensive option than fresh, doesn’t retain the same quality for as long as canned fish.
Due to its shelf-stable nature, canned fish is a reliable, nutrient-dense protein option for those who have limited access to utilities. It’s also a great option for travel, camping and picnic when refrigeration isn’t an option.
3. It Can Be Sustainable
4. It’s a Great Source of Vitamin D & Calcium
Vitamin D and calcium work in tandem to support healthy bones. While your body can make vitamin D with the help of sunlight, it’s one of the hardest nutrients to get in your diet. However, canned fish such as tuna, salmon, trout and sardines are great sources ofcalciumandvitamin D. In fact, 3 ounces of salmon contains approximately 570 IU of vitamin D, which is 71% of the recommended Daily Value, according to theNational Institutes of Health.
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5. It’s Tasty & Versatile
Quite possibly the best reason to eat canned fish is because it’s flavorful and versatile, on its own or as an ingredient. Many types of canned fish, like octopus, squid and mussels, can be served directly from the cans with crackers but others are perfect for adding to recipes. Anchovies are essential for aclassic Caesar salad, andcanned salmonand tuna make incrediblesalmon burgersandtuna melts. Canned mussels, clams and sardines make showstopping pastas as well as high-protein salad toppers, and canned trout can be transformed into a restaurant-worthy spread.
The Bottom Line
Canned fish is growing in popularity for many reasons. It’s a delicious, nutritious and budget-friendly ingredient for getting a healthy meal on the table in minutes, all from the convenience of your pantry. There are many options for canned fish, from the big brands that line your grocery store shelves to the specialty brands offering curated, artisanal tins. If you’re trying to eat more omega-3s, looking for a great dietary source of vitamin D or simply wanting sustainable, shelf-stable fish options, canned fish checks all the boxes.
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