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Over the past year, I’ve developed a food obsession: canned salmon. I order the stuff in bulk and grab it out of the pantry when I need a quick snack or meal. I’ll add it on top of a salad for some extra protein, but really, I prefer to mix the stuff with some light mayo, add a dash of salt and pepper, and spoon it onto some multigrain crackers. It’s heaven—and 21 grams of protein.
My snack has proven a little controversial, though. When I describe it to friends, they’re not always so convinced, and when I’m visiting family, I get quite a few comments about the smell from my brother. But, as Icona Pop says, I don’t care. I love it!
For the longest time, my canned fish affair was something that I thought was just mine, but recently, I’ve noticed more people are gravitating toward the swimmers, too. Earlier this summer, when I went to my friend’s apartment for a wine night, they pulled out some sardines, which they served with some lemon on crackers. Then, I went to Portugal and it was clear that actually, my snack of choice wasn’t weird. It was European.
So, I tapped my go-to dietitian source and asked her what she made of the food, and how I can level up how I’m using it. “Tinned fish isn’t new, but it’s having a moment—and in a good way,” she (Leslie Bonci, RD, a dietitian and the owner of Active Eating Advice) said. Here’s her advice for diving into the world of tinned fish.
Meet the expert: Leslie Bonci, RD, is a dietitian and the owner of Active Eating Advice.
When it comes to tinned fish, you have a lot of options.
There’s more than just tuna. Sure, tuna (and in my case, salmon) salad is classic, but let’s just say there are plenty of tinned fish in the sea. The most common ones are:
- Sardines: The fish you see plastered on Anthropologie shirts. They’re savory, fishy, and a meatier option.
- Mackerel: One of the most cost-effective, but a fishier taste and oilier. Use in a Manhattan clam chowder, Bonci advises.
- Anchovies: A love them or hate them kind of fish, per Bonci. They’re the saltiest of the bunch.
- Herring: A milder version of mackerel and sardines. Savory, flaky, and easily takes on whatever flavor you add to it.
- Salmon: This is a great entry-level fish. Try lemon pepper or ginger teriyaki to keep things interesting, Bonci says.
- And, yes, tuna: You know it. Mild, meaty, and savory. The “chicken of the sea.”
One thing to keep in mind: “You don’t just have to go plain,” Bonci says. Many tinned fish come pre-flavored, like sardines in tomato sauce or tuna in Thai sriracha, so look for seasonings that sound best to you.
3 Reasons You Should Stock Up on Tinned Fish
It’s high in protein.
Tinned fish is a great food to help you hit your protein goals. Just one three-ounce can of fish has 21 grams of protein (on par with the same serving size of ground beef).
And, “it’s a high-quality protein because it comes from an animal source,” Bonci says. That means it has a complete amino acid profile, or all nine of the amino acids your body can’t produce on its own.
It’s good for your heart.
As a health journalist, I’ve spoken with many cardiologists, and while they strive to limit their meat intake, they’re all-in on fish. That’s because many types are rich in omega-3 fatty acids, which are consistently linked with improved cardiovascular outcomes. (The tinned fish in this article are all part of the club!)
People who ate the recommended two portions of fish per week saw a decreased risk of cardiovascular disease of about 10 percent, according to a 2023 study in Nutrients—and people who had a portion every day saw a reduction by up to 30 percent.
It’s easy to use and easy to store.
Don’t underestimate the ease of tinned fish, Bonci says. It’s easy to store, lasts a long time, and can be used to add protein to a meal with basically no effort at all.
In my case, I use it to whip up a lunch in two minutes flat. It’s truly the pantry staple that makes my life the easiest when I need something nutritious to eat.
3 Simple Ways to Eat More Tinned Fish
If you’re ready to get in on the hype, here are three easy ways you can start eating more tinned fish.
1. Add it to a bean salad.
Tinned fish can easily be incorporated into bean salads (another trending food at the moment) for extra protein.
If you’re already someone who loves this meal prep staple, you can try adding it to your go-to recipe. But if you’re looking for some inspiration, Bonci likes to mix cannellini beans, cucumber, feta, and capers with either salmon or sardines for a light, Mediterranean salad.
2. Make seafood pasta.
While part of the beauty of tinned fish is that you don’t have to cook, you totally can incorporate it into a meal you’re making. After you’re done making a sauce for pasta, add the fish of your choice in at the last minute so it can heat up and add some protein to your meal, Bonci says.
3. Serve it with crackers.
Want to really keep things simple? All you have to do is flake off chunks of a fish and serve it up on a cracker.
If you’re looking to balance out the flavor (or disguise the fish) a bit more, you also have the option to make some spreads. Mash sardines up with Greek yogurt, cream cheese, or Brie to make a creamy dip, Bonci says. You can also make salmon or tuna salad using light mayonnaise, salt, and pepper. Feel free to add celery or onion for some crunch.
Speaking from personal experience, you don’t need to do a whole lot to make tinned fish tasty. It may raise a few eyebrows or get some unsolicited comments, but trust me, it’s so worth it.
