Canned goods are making a comeback. Canned fish, including tuna, salmon, sardines and anchovies, are getting a lot of buzz from foodies on social media. (For example, cookbook author Alison Roman’s recipe for caramelized shallot pasta, a TikTok favorite, uses an entire container of anchovies to give the dish a rich umami flavor.)
And there’s good reason to love it: New research shows that people who eat small fish, which are common among canned varieties, may live longer. Dietitians tell Yahoo Life that small fish have other health benefits, too. Here’s what they say about the appeal of canned fish, the recipes they recommend, and their tips for trying the trend even if you’re, let’s be honest, a bit of a fish eater.
Why People Love Canned Fish
Canned fish is fish that has been cooked and stored in a sealed can or tin. One of the most appealing aspects of canned fish (especially for budget-conscious shoppers!) is its shelf life, as the canning process keeps the fish fresh and safe to eat for a long time without refrigeration. It’s also a good option for those who camp or hike, as canned fish is a portable protein source that you don’t need to refrigerate or cook.
Fish can be eaten alone or used in various dishes such as salads, sandwiches and pastas, but it is also great for adding flavor. Caesar salad dressing, for example, is usually made with anchovies.
Is canned fish healthy?
Dietitians endorse canned fish for many reasons. It contains a variety of vitamins, such as vitamin B12 and vitamin D, as well as minerals like calcium and selenium.
Rima Kleiner, a registered dietitian and food blogger at Dish on Fish, tells Yahoo Life that fish, whether fresh or canned, is “the ultimate brain food.” That’s especially true for fatty fish like salmon, tuna, and mackerel, which provide omega-3 fatty acids, which are “used by the body to build nerve and brain cells,” Kleiner says. (Research also shows that eating sardines is more effective than taking a fish oil supplement for getting a healthy dose of omega-3s.)
Dietitian Michelle Routhenstein tells Yahoo Life that canned fish is also high in high-quality protein. Typically, canned fish contains about 20 to 25 grams of protein per 100 grams.
One of the benefits of many types of canned fish, Routhenstein says, is the ability to eat them. The bones in fish like sardines and salmon, she explains, are “softened during canning, which is a great source of calcium and vitamin D.” Those nutrients are essential for maintaining strong bones, promoting a regular heartbeat and facilitating blood clotting, she explains.
Are there any disadvantages to canned fish?
Pay attention to the sodium content of canned fish, Routhenstein advises, especially those that are packaged in brine or sauce, because excess sodium can contribute to high blood pressure. Some fish, such as tuna, may be sold in low-sodium forms.
Another thing to consider about canned fish is the potential presence of BPA (bisphenol A), a chemical used in the production of plastics, including those used to line cans. This means that when you eat canned fish, you could be ingesting BPA, as it can leach into your food. Exposure to BPA and other endocrine disruptors has been linked to health problems, such as insulin resistance, obesity, and diabetes.
It’s important to note that while BPA in canned fish is a potential concern, regulators like the Food and Drug Administration monitor BPA levels to reduce risks. However, if you’re concerned, you can choose BPA-free packaging or alternative packaging options, like glass jars.
Another thing to consider is the mercury content of your canned fish. Mercury, a heavy metal, can build up in the body over time and cause health problems. Canned tuna, as well as mackerel, are most likely to contain mercury, with light tuna considered the safest option. While moderate consumption of this fish (two to three 120g servings per week) is unlikely to cause mercury poisoning, pregnant women may want to avoid fish with high mercury levels due to the risks to the fetus.
How can I use canned fish?
Get creative with your canned fish! Kleiner recommends these recipes:
Worried about canned fish? Registered dietitian Avery Zenker tells Yahoo Life that you can “try eating it in small amounts at first, like adding a small amount to a pasta dish,” she says. You can also “try mixing it into sauces, like tomato-based or cream-based sauces.”
Another way to downplay fish? Zenker suggests “using it as a topping for stuffed vegetables or mixing it into spreads for crackers or bread,” which can “help alleviate any apprehension about its taste and texture.” And if all else fails? Try Caesar salad, everyone’s favorite dish made with canned fish.
