Squeamish About Sardines? The Health Benefits of Tinned Fish Might Convince You Otherwise

Tinned fish like sardines, tuna, and salmon are making a comeback. Discover why these preserved delights are not just tasty but also packed with health benefits.

Why People Love Tinned Fish

Tinned fish, such as tuna, salmon, sardines, and anchovies, are cooked and preserved in sealed cans, giving them a long shelf life without refrigeration. This makes them an excellent option for budget-conscious shoppers and those who enjoy camping or hiking.

These versatile fish can be eaten alone or added to salads, sandwiches, pastas, and more. They also enhance flavors in dishes like Caesar salad dressing, which traditionally includes anchovies.

Health Benefits of Tinned Fish

Tinned fish is rich in vitamins like B12 and vitamin D, and minerals such as calcium and selenium. According to dietitian Rima Kleiner from Dish on Fish, tinned fish is the “ultimate brain food,” especially oily varieties like salmon, tuna, and mackerel, which are high in omega-3 fatty acids. These fatty acids are crucial for building nerve and brain cells. Research shows eating sardines provides more effective omega-3s than fish oil supplements.

Dietitian Michelle Routhenstein highlights that tinned fish is packed with high-quality protein, offering about 20 to 25 grams per 100 grams. Additionally, the edible bones in fish like sardines and salmon, softened during canning, provide a significant source of calcium and vitamin D, essential for strong bones, regular heart rhythms, and proper blood clotting.

Potential Downsides of Tinned Fish

Despite the benefits, be mindful of the sodium content in tinned fish, particularly those packed in brine or sauces, as excessive sodium can lead to high blood pressure. Opt for lower-sodium varieties when available.

Another concern is the potential presence of BPAs (bisphenol A) from the can linings, which can leach into the food. Although regulatory agencies like the FDA monitor BPA levels, you can choose BPA-free packaging or alternatives like glass jars to minimize exposure.

Mercury content is another consideration. Fish like canned tuna and mackerel may contain mercury, with light tuna being the safer option. Eating these fish in moderation (two to three 4-ounce servings per week) is generally safe, but pregnant individuals should avoid higher-mercury fish due to potential risks to the fetus.

How to Use Tinned Fish

Get creative with your tinned fish! Here are some recipe ideas from dietitian Rima Kleiner:

Salmon avocado boats
Tuna patties
Tuna puttanesca
Sardines on pizza or pasta
Crab lasagna
Smoked trout dip

If you’re hesitant about tinned fish, dietitian Avery Zenker suggests starting with small quantities, like adding a bit to a pasta dish or blending it into sauces. You can also use it as a filling for stuffed vegetables or blend it into spreads for crackers or bread to mask the taste and texture. And when in doubt, try Caesar salad—a crowd-pleaser made with tinned fish.