Cans are back. Canned fish – including tuna, salmon, sardines and anchovies – is gaining a lot of love among foodies on social media. (Case in point: cookbook author TikTok’s favorite carmelized shallot pasta recipe from Alison Romanwhich 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, common among canned varieties, can actually live longer. There are other health benefits, too, nutritionists tell Yahoo Life. 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 picky about fish.
Why People Love Canned Fish
Canned fish refers to fish that has been cooked and preserved in a sealed can or can. One of the most appealing aspects of canned fish (especially for those shopping on a budget!) is its shelf life, as the canning process helps keep the fish fresh and safe to eat for a long time without refrigeration. It’s also a good option for those camping or hiking, as canned fish is a portable source of protein that doesn’t need to be refrigerated or cooked.
Although fish can be eaten alone or used in a variety of dishes such as salads, sandwiches and pasta, it is also great for adding flavor. Caesar salad dressing, for example, is typically made with anchovies.
Is canned fish good for you?
Nutritionists approve of canned fish for several reasons. They contain a variety of vitamins such as B12 and vitamin D, as well as minerals such as calcium and selenium.
Dietitian Rima Kleiner, food blogger at Fish dish, told Yahoo Life that fish, whether canned or fresh, is the “ultimate brain food.” This is especially true of oily fish like salmon, tuna and mackerel, which provide omega-3 fatty acids. They are “used by the body to build nerve and brain cells,” explains Kleiner. (The 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 told Yahoo Life that canned fish also contains high-quality protein. Typically, canned fish contains about 20 to 25 grams of protein per 100 grams.
One health advantage of many types of canned fish, notes Routhenstein, is their edible bones. The bones of fish like sardines and salmon, she says, are “softened during canning, providing a significant source of calcium and vitamin D.” These nutrients are crucial for maintaining strong bones, supporting heart rhythm regularity, and facilitating proper blood clotting, she explains.
Are there any disadvantages to canned fish?
Watch out for the sodium content in canned fish, says Routhenstein — especially those packaged in brine or sauces — as too much sodium can contribute to high blood pressure. Certain fish, like tuna, can come in low-sodium varieties.
Another thing to note with canned fish is the potential presence of BPA (bisphenol A), chemicals used in the production of plastics, including those used to line food cans. This means that when you eat canned fish, you could be ingesting BPAs as they can contaminate food. Exposure to BPAs and other endocrine disruptors has been linked to health problems such as insulin resistance, obesity and diabetes.
It is important to note that although BPAs in canned fish are a potential concern, regulatory agencies such as the Food and Drug Administration monitor amounts of BPA to reduce risk. However, if you are concerned, you can choose BPA-free packaging or alternative packaging options such as glass jars.
Another thing to consider is the mercury content in canned fish. Mercury, a heavy metal, can accumulate in the body over time and cause health problems. Canned tuna, like mackerel, is more likely to contain mercury, with light tuna considered the safest option. Although eating this fish in moderation (two to three 4-ounce servings per week) is unlikely to cause mercury poisoning, pregnant people may want to avoid fish high in mercury due to the risks to the fetus.
How can I use canned fish?
Get creative with your canned fish! Kleiner has these recipe recommendations:
Are you afraid of canned fish? Dietitian Avery Zenker tells Yahoo Life that you can “try eating in small amounts first, like adding a small amount to a plate of pasta,” she says. You can also “try mixing it into sauces, like tomato or cream-based sauces.”
Another way to minimize fish? Zenker suggests “using it as a filling for stuffed vegetables or mixing it into spreads for cookies or bread,” which can “help alleviate any apprehensions about its flavor and texture.” And what if all else fails? Try the Caesar salad – the ultimate crowd-pleaser, made with canned fish.
