Welcome to your comprehensive guide on all things canned fish! Whether you’re diving into the tinned fish trend for the first time or you’re on the hunt for some fresh new recipes, you’ve come to the right place.
As a registered dietitian and certified foodie, I’m here to help you navigate the delicious world of seafood! From the health benefits of canned fish to creative culinary uses, this guide is designed to be your one-stop shop for everything you need to know.
Let’s get started on this flavorful and nourishing journey together!
What’s Included In This Post
Types of Canned Fish
There’s an almost surprising amount of variety when it comes to canned fish (1). Popular options include:
- Canned tuna, especially yellowfin tuna, albacore tuna, or skipjack tuna
- Canned salmon
- Sardines
- Mackerel
- Anchovies
- Trout
- Mussels
- Oysters
- Crab or lobster
These are the most common varieties in grocery stores if you’re shopping in the United States. But if you venture online or shop in other countries, you’ll likely find even more types of canned fish and seafood.
Each kind of canned fish offers its own distinct taste and nutritional benefits. There are also some nice flavored options, such as sardines in tomato sauce or marinated canned tuna. Personally, I’m a big fan of smoked options as well, such as smoked salmon, smoked trout, and even the occasional tin of smoked oysters.
We’ve been eating canned or “tinned” fish since the late 1700s because this was one of the best options to preserve food before freezers became common (2).
In recent years, it’s also gotten easier to find shelf-stable fish like tuna or salmon sealed in single-serving pouches. While not technically “canned,” they have the same nutritional benefits and long-shelf life as the kinds of fish in a can. Not as fancy, but super affordable and convenient. Compare that to tinned fish from premium brands and there’s quite a noticeable cost difference even if they use the same types of fish (more on that below).
Seafood Nutrition and Canned Fish Health Benefits
Seafood, including canned options, is an incredible source of essential nutrients that support overall health. Rich in high-quality protein, vitamins, and minerals, canned fish like tuna, salmon, and sardines are particularly notable for their omega-3 fatty acid content.
These healthy fats are known to promote heart health, reduce inflammation and risk of cardiovascular disease, and support brain function (3).
For a deeper dive into the benefits of omega-3, 6, and 9 fatty acids found in seafood, check out this blog post.
Additionally, seafood is a great source of vitamin D, which is important for strong bones…and did I mention supporting mental health, too (4, 5)? Regularly incorporating a variety of canned fish into your diet can be a delicious way to reap these nutritional rewards.
How much fish should you eat each week? The current recommended amount of fish from the American Heart Association is two servings of fish per week. A serving is 3 1/2 ounces of cooked fish or about 3/4 cup of flaked fish. To maximize nutrition, choose fatty or oily fish like salmon or small fish like anchovies, sardines, mackerel, or herring.
As a registered dietitian, I love recommending canned fish and other types of seafood for their great taste and health benefits. But the average American doesn’t eat enough fish to meet these recommendations. For more on why you should be eating more fish, check out this post about Seafood Nutrition.
Canned Fish and Mercury
Mercury is a heavy metal that’s both naturally present in the environment and a result of pollution. Heavy metals, including mercury, are neurotoxins and it’s bad news when they accumulate in the body. Mercury exposure and toxicity are especially dangerous for young children and pregnant people, as the fetal brain is still developing and very vulnerable.
Generally, the type of fish that ends up canned or tinned is low in mercury. These species tend to be smaller and lower on the food chain, so mercury from their environment doesn’t accumulate in their bodies to then be eaten by us.
One exception is tuna, which can potentially have higher mercury levels than other species of canned fish. It gets confusing because light tuna can be low in mercury, but individual cans might test higher.
As a precaution, you should avoid canned tuna if you’re pregnant or might become pregnant. The recommendation for children is also lower, at just one can of albacore tuna per week. For more on this, see the comparison of several popular brands of tuna from Consumer Reports.
Canned Fish Cost
Don’t be fooled by viral videos, which might make you think this trend is only for those with expensive taste.
My favorite thing about canned fish is that it’s much more affordable than fresh fish, but just as healthy. I love to splurge every once in a while on wild-caught salmon or stock the freezer with frozen fillets. But this isn’t always in my budget and it might not fit into yours either. The good news is that canned salmon is usually wild-caught, just much less expensive than the fresh or frozen version.
However, price varies across brands and retailers. Here’s a breakdown of what you can expect to pay for some brands you’ll see online or in your grocery store:
- Chicken of the Sea Tuna or Bumblebee Tuna: prices vary depending on where you shop, but usually less than $3-4 per can
- Starkist Tuna or Salmon: about $1-3 for cans, but some pouches can be less than $1 per serving. Their EVOO Pink Salmon is one of my favorites for quick lunches or on-the-go meals
- Wild Planet: $4-7 per can depending on the size and species
- King Oscar: $2.75 to $4.50 for tins of tuna, salmon, mackerel, sardines, anchovies, or kippers (herring). For me, King Oscar is a top pick for the price, variety, quality, and flavor – I’m a big fan!
- Scout: $8-10 for canned tuna or salmon, with a variety of flavors with more expensive options for other seafood or shellfish
- Fishwife: $32-39 for a 3-pack or variety pack of tinned fish
- Patagonia Provisions: $8 per tin, with a variety of smoked and flavored options
- Freshe Gourmet Tuna and Salmon: $4-5 per tin of seasoned, flavored meal options
Be sure to check for sales or specials. Given that canned fish won’t go bad, you can take advantage of a good deal and stock up for the future when you find your favorite cans or tins at a lower cost.
Canned Fish Sustainability
Choosing canned fish can be a more sustainable option compared to other types of seafood, but nuance is needed. Many canned fish products come from well-managed fisheries that prioritize environmental sustainability. One example is farm-raised rainbow trout, which is a delicious fresh-water option for canned or tinned fish.
Another example is sardines. Sardines, as well as other small fish species, are lower on the food chain (8). These types of smaller fish don’t need as long to grow big enough to be worth catching as compared to a larger fish, such as an albacore tuna, which may be five years old at the time of harvest (9).
Look for certifications such as the Marine Stewardship Council (MSC) label, which guarantees that the fish were sourced using sustainable methods that minimize environmental impact. Another great guide with the Super Green List from the Monterrey Bay Aquarium Seafood Watch. Check out their resource on the different fishing and farming methods used for aquaculture, too.
Canned fish can be a sustainable choice, as the canning process extends the shelf life. This greatly reduces the need for frequent transportation and refrigeration, which are significant contributors to greenhouse gas emissions. If you’re trying to make a more eco-friendly choice, canned fish can help you further reduce your overall environmental impact.
Canned Fish FAQs
Now that we’ve covered the basics about canned fish, let’s get to the yummy stuff! Here are all the answers for some of the most frequently asked questions about canned fish.
Is canned fish cooked?
Yes, canned fish is fully cooked! Any type of tinned fish or canned fish is ready to eat, although you might want to heat it up or add it to a recipe (more on that in a bit).
The canning process involves cooking the fish to ensure it’s safe for long-term storage, locking in all those valuable nutrients and flavors. If you’re curious about tuna, check out this video to see the whole process from start to finish. Wild tuna are caught and frozen on the boat. Once on land, the fish are thawed, cleaned, and then cooked. From there, the fish and the canning broth are packed into those familiar little cans, and a lid is popped on. Large pallets of these cans are heated up to sterilize and seal the cans.
As a result, you can incorporate canned fish directly into your recipes without any additional cooking. This makes it super convenient (and probably why tinned fish was such a hit for the “girl dinner” trend).
From tossing it into salads and pasta to creating flavorful sandwiches and wraps, canned fish serves as a versatile base for many quick and easy meals. The next time you’re pressed for time but still want a nutritious option, reach for that canned fish in your pantry and get creative!
How long does canned fish last?
One of the best things about canned fish is its impressive shelf life. It’s a pantry staple that’s always ready when you need it. Unopened cans of fish can typically last anywhere from 2 to 5 years when stored in a cool, dry place.
The high-heat canning process not only cooks the fish but also sterilizes it. This keeps it safe and preserves the quality. Even with such a long shelf life, there’s no need for additional preservatives.
However, once you’ve opened that can of fish, things change a bit. Opened cans of fish should be transferred to an airtight container and stored in the refrigerator. It’s best to use the fish within 3 to 4 days to ensure quality and safety.
Always remember to check the can for any signs of spoilage, such as rusting, bulging, or a bad odor, before consumption. With these storage tips, you can make the most out of your canned fish supply while ensuring it remains both safe and tasty!
Recipes Using Tinned and Canned Fish
Now that we’ve covered some impressive reasons that canned fish deserves a place of honor in your pantry let me share a few of my favorite recipes with you. Not only is canned fish affordable and nutritious, but it can also be a great way to explore cultural flavors.
My first tinned fish recipe celebrates my Korean heritage: Chamchi Deopbap: Korean Tuna Rice Bowl Recipe. You need a can of tuna plus rice, kimchi, some easy raw veggies, kewpie mayo, and roasted seaweed (nori) to scoop up each bite.
Next, we have a Midwest classic: Cheesy Tuna Noodle Casserole. Tender egg noodles, simple canned tuna, and a cheesy, comforting sauce that skips the canned cream-of-something soup. Grab a bowl, get cozy on the couch, and enjoy your favorite sitcom for a perfect winter evening.
And for a super-fast, no-cook lunch that will keep you fueled for the afternoon, check out my recipe for Spicy Tuna Veggie Boats. They’re simple, filling without feeling heavy, and easy to customize to the veggies you have on hand.
We all need more easy lunch ideas, so I’ll offer another with my super-simple Simple Salmon Salad. Grab some cans of salmon and quickly whip up a bowl of this salmon salad for today’s lunch and for tomorrow, too. Don’t worry. I have included three different ways to serve it so you won’t get bored.
You can also use canned salmon (or any other type of canned or tinned fish) for this Panzanella Salad with Crispy Capers and Tinned Fish. It’s a hearty all-in-one salad that’s big on flavor!
Last but not least, canned chickpeas and canned fish come together with bright and flavorful arugula, lemon, and couscous to make a quick and easy lunch, dinner, or side dish. Lemony Couscous Salad with Capers and Tinned Fish is a recipe you’ll come back to again and again!
How about a non-recipe recipe? A Tinned Fish Girl Dinner (AKA “seacuterie board”) is your chance to choose your own adventure for a satisfying, quick, and easy meal without needing to cook anything.
How? Simply snag your favorite tinned fish (preferably something flavored such as tuna marinated in olive oil or anchovies in a tasty sauce). Then pair it with some crunchy crackers, creamy hummus or avocados, some salty olives or cheese, and your top favorite veggies. Endive leaves? Butter lettuce? Sprinkled with shredded carrots or sliced radish? You’re the boss!
For recipe inspiration for canned fish and more, check out my Pescatarian Cookbook, with more than 75 recipes for soups and stews, salads, side dishes, main entrees, and more!
Final Thoughts on Canned Fish
I think all canned fish is worthy of pantry staple status. It’s affordable, accessible, flavorful, and a great source of protein and omega-3 fatty acids.
Plus, they are a path towards super-quick meals. What’s not to love?
So comment below: do you have a favorite kind of canned fish? A go-to recipe? I’d love to hear from you!
As always, thanks for reading and cheers to more fearlessly nourishing meals!
