Benefits of Tinned Fish
While tinned fish may not be the sexiest or freshest-looking superfood, it’s a simple way to pack a heavy punch of nutrients into your meals, and more importantly, can be delicious. Here are some of the benefits of canned fish, along with my favorite ways to enjoy them.
Reasons to Eat More Canned Fish
Protein – A single tin of fish often contains at least 20 grams, and can have upwards of 30 grams of protein. Protein is crucial for creating enzymes/hormones, building muscle and cartilage, and staying satiated. Regardless of your fitness goals, consuming enough protein helps keep your body fueled.
Healthy fats – Canned fish contains omega-3 fatty acids, which reduce inflammation, control blood pressure, and increase HDL. As a result, canned fish can heavily contribute to heart and brain health.
Vitamins and minerals — In addition to being very macro-friendly, canned fish contains various vitamins and minerals. Canned sardines and salmon contain high amounts of Vitamin B12, which helps to maintain nerve endings and prevent nerve damage. They also contain Vitamin D, which regulates your body’s calcium and phosphate, ensuring healthy bone growth. In addition to these vitamins, canned fish contains iron, zinc, calcium, and other minerals.
My Favorite Tinned Fish
While there are a variety of canned fish on the market, sardines will always be my personal favorite. Growing up in Sierra Leone, I’d come back from school to a bowl of rice and a can of sardines from my mother. I eat it differently now, but it brings back so many childhood memories for me. In addition to that sentimental side, it’s also incredibly high in protein, omega-3 fatty acids, calcium, and vitamin D. Sardines are my secret to making my skin glow from the inside, all while hitting my protein goals.
My favorite brands of canned sardines are from Wild Planet Foods and Fishwife. Wild Planet’s sardines are more for the everyday, while Fishwife’s sardines are something to savor. Also, their packaging is gorgeous, and it feels like a small luxury to unwrap what feels like a gift for myself. Either way, canned sardines truly are the gift that keeps on giving, in how nourishing and delicious they are.
A photo of some of Fishwife’s products!
Recipes to Try Out!
Sardine + spinach frittata – Combine your favorite tin of sardines with two eggs, some spinach, and your favorite seasoning, then bake it in the oven for a quick, protein-packed breakfast.
Mixed into a salad – Toss these salty, slightly smoky fish in a salad with a simple vinaigrette and crisp veggies for a flavor-packed lunch with lots of textures and greens.
Sardine pasta – A simple dinner item with lots of capers, chili, and lemon that’s got the perfect balance of brightness and richness, but doesn’t leave you feeling weighed down.
Tinned fish is my secret weapon to staying fit and healthy, and I’m always trying out new ways to incorporate them into my diet! As I develop new recipes, I’d love to share them with you. Sign up for my mailing list and I’ll send new product recommendations, recipe inspo, and more straight to your inbox.
