It may surprise many, that when it comes to canned fish, shellfish, and other ocean delights, there are actually many healthy and sustainable options available. These include anchovies, mackerel, salmon and oysters. When it comes to seafood, naturally fresh is best. However, for many people geography and budget often necessitate the purchase of canned seafood.
Canned fish is more than an emergency meal. It is full of natural goodness, lean protein and essential minerals. However, for some reason canned fish does not get a lot of attention in recipes. Maybe because it is not photogenic in comparison to fresh fish. Canned fish is hard to beat as a source of affordable, convenient, and nutrient-dense protein.
Canned fish are fish that is processed, sealed in airtight containers such as sealed tin cans and subjected to heat. Fish gets cooked in individual cans. Canned fish is not only cooked it is overcooked. It is normally raised to the boiling point of water and maybe more to ensure that every possible microorganism is killed. Therefore, canned fish is normally cooked twice before serving. The fact that canned seafoods may be prone to contain higher levels of sodium or mercury in comparison to fresh seafood, the majority are perfectly safe and incredibly healthy
Many types of canned fish are high in omega-3 fats, such as mackerel, sardines, salmon, albacore tuna and lake trout. Canned fish is as rich in nutrients as frozen fish. Therefore, it makes it easy to get two servings of fatty fish as per recommendations. Canned fish may not be all cool, however it is nutrient dense and shelf stable. It makes it a great choice for quicker cooking and shoppers. It’s also genuinely delicious, especially used in salads, crisp seafood cakes, pasta, and more. It’s economical; a whole lot cheaper than a fillet of fresh or frozen fish, and that’s where the snobbery comes in. Canned fish has not yet had the kind of food media makeover that turns inexpensive ingredients into Internet superstars. For example, chicken thighs, dried beans and kale. However, that means canned-fish lovers are trailblazers. Moving forward, five years from now when everyone talks about their favourite brand of sardine and omega-3 loaded mackerel then people who are already onto canned fish would wisely nod and give out recipes with canned mackerel.
You know that you should all be eating more omega-3 fats and that certain fish are best source for them. Many types of canned fish are high in omega-3s and make it easy to get the two servings of fatty fish per week recommended by the Heart Association. Boneless and skinless fish is the way to go if you are feeling squeamish about seafood from a can. When you are ready for the next level, fish packed with the bones is a great way to get more calcium in your diet. The bones in canned fish are soft and easily crushed. It is best using this type in fish cakes, as the bones disappear into the mixture.
When you have a few types of canned fish in the pantry, you have a meal. For lunch, mixing any type of fish with a little mayo, some herbs, and a squirt of lemon makes a tuna-salad-type mixture. You can stuff into a pita, spread on crackers, or eat on an avocado half. Fish can also be flaked or tossed whole into green salads to make them more filling. You may love doing this with sardines and a very lemony vinaigrette. When dinner time rolls around, canned fish can be used in seafood cakes, pasta, frittatas, and stir-fries.