Many diets around the world already incorporate canned fish, which is also known as tinned fish, conservas in the Iberian Peninsula, kanzume (which can also include meat or vegetables) in Japan, and a variety of other names. Although canned tuna might be the first fish that comes to mind, canning works well for many other species as well.
Heart-healthy omega-3 fatty acids are abundant in canned fish, which include salmon, sardines, mackerel, and anchovies, to mention a few. One of the main recommendations of the Mediterranean diet is to eat fish, particularly those that contain omega-3 fatty acids.
The Mediterranean Diet and Canned Fish
The variety of fish available in cans is as vast as the ocean. Offers range from trout, mackerel, cod, mussels, clams, oysters, octopus, and squid to canned tuna, salmon, anchovies, and sardines. Canned fish is being served by chefs, wine bars, restaurants, and specialty shops like a charcuterie board, replete with crackers, mustards, and pickles. Pâté and cured meats, which are higher in saturated fat, can be substituted with high-quality canned salmon.
The Mediterranean diet’s tenets align with switching from red meat to fish. Although the Mediterranean diet originally emphasized foods from nations around the Mediterranean Sea, it is simple to adapt the nutritious eating pattern that emphasizes fruits, vegetables, whole grains, legumes, and healthy fats to your own eating habits and cultural heritage. Fish and other lean proteins typically take precedence over meat as the primary source of protein.
Excellent Omega-3 Source
Since your body is unable to generate omega-3 fatty acids, you must get them from food or supplements. Since omega-3 fatty acids are inherently anti-inflammatory and may promote heart health, a diet high in them can be good for the whole body.One Furthermore, osteoarthritis symptoms may be lessened by their anti-inflammatory qualities.
Lasts Longer Than Frozen or Fresh
Perhaps because fresh fish have a limited safety window, 15% of the world’s fish supply is said to be wasted.4. Because canned seafood is sealed in an airtight container and heated or preserved in salt, it is not only less expensive than fresh seafood but also has a longer shelf life—years instead of days. Frozen fish is even less expensive than fresh fish, but it deteriorates with time.
Capable of Sustainability
Canned fish can be a sustainable seafood choice since many businesses place a high priority on collaborating with regional fishermen and canneries that follow sustainable fishing methods.
Excellent Source of Calcium and Vitamin D
Together, calcium and vitamin D help maintain strong bones. Although vitamin D is one of the most difficult nutrients to obtain from diet, your body can produce it with the aid of sunlight. Nonetheless, tinned fish like sardines, salmon, trout, and tuna are excellent providers of calcium and vitamin D. Actually, 3 ounces of salmon has about 570 IU of vitamin D, which is 71% of the daily value that is advised.
Delicious and Adaptable
The fact that canned fish is tasty and adaptable, whether used as an ingredient or on its own, is perhaps the best justification for eating it. While many canned fish varieties, such as octopus, squid, and mussels, can be eaten straight from the can with crackers, others are excellent additions to dishes. Canned salmon and tuna make great tuna melts and salmon burgers, while anchovies are a staple in a traditional Caesar salad. Canned fish may be turned into a spread fit for a restaurant, and canned mussels, clams, and sardines make eye-catching pasta dishes and high-protein salad toppings.
Expert Take
There are numerous reasons why canned fish is so popular. It’s a delicious, nutritious and budget-friendly ingredient for having a balanced supper on the table in minutes, all from the convenience of your pantry. From the large brands that fill the shelves of your supermarket to the niche businesses that sell carefully chosen, handcrafted tins, there are plenty of alternatives when it comes to canned fish. Canned fish meets all of your needs whether you’re attempting to increase your intake of omega-3 fatty acids, seeking a high-quality dietary source of vitamin D, or just wanting sustainable, shelf-stable fish options.
