We're often told fresh is best. So, while that's true, just how healthy is canned fish? Actually, it's very good for you. You can gain your weekly quota of oily fish from tins you cans and tins you probably keep in your pantry.
When you're busy, don't have a lot of time and hungry, canned fish is your best friend.
Lean source of protein conveniently packaged and filled with heart-healthy omega-3s. What's not to love? Additionally, you won't have to visit your local fishmonger or supermarket fish counter and brave the smell.
While I'm a huge fan of fresh food, fresh fish can sometimes be a little tricky. It requires extra prep work and storage conditions, with limited shelf life.
Canned fish on the other hand offers you a convenient and healthy alternative.
Eating oily fish just twice a week provides the recommended amount of omega-3 fats needed for a healthy diet. Including items such as canned tuna, salmon or sardines in your weekly diet will help improve your health.
Convenience and variety of keeping your pantry stocked with canned fish
There's hardly any prep work required, pretty much just open the tin and you're good to go. These days, you don't even have to hunt for a tin opener since many brands equip their canned fish with a handy dandy ring pull.
Furthermore, you even have the choice of fish flakes, chunks or slices depending on what texture you prefer. You can mix and match and choose canned fish options that suit a variety of tasty meals.
You can really go for gold when it comes to variety and options. Use canned fish for a healthy sandwich filling, or spread on top of warm toast. How about a light and bright tuna pasta for lunch?
Pick up a can or two next time you're stocking up on groceries and put them to good use.
Three good reasons to include canned fish in your healthy diet
A tasty and flavourful option
There's a vast number of flavour combinations lining supermarket shelves. You'll find chilli, herbs and spices as well as lemon pepper options. Have a browse and you're sure to find one you fancy, or you can always stick to plain.
The bones are edible
In fresh fish, bones can present a choking hazard. However, the canning process softens and actually makes them edible. What's more, canned sardines and salmon containing bones are a great source of calcium.
More money in your pocket
You'll get great value for money when it comes to feeding your family if you opt for canned fish. Look for good deals on larger sizes. Often, the bigger the can, the more you save. For example, you might pay $7.50 for a 415g can of salmon. On the other hand, you might pay upwards of $20 for four fresh skinless fillets.
Top choice of healthy supermarket canned fish
Turn your canned fish into a healthy meal in just minutes with these easy recipes:
Fancy Sardine Open Sandwich
Prep time 5 minutes
Watch the salt - look for canned fish with less than 400mg sodium per 100g for a healthier choice.
Per serve: 1663kJ (398cal), 25.5g protein, 21.3g fat, 4.3g sat fat, 8g fibre, 396mg sodium, 571mg calcium
Salmon-Stuffed 'Baked' Potato
Prep time 20 minutes
Per serve: 1952kJ (488cal), 39.5g protein, 8.1g fat, 2.1g sat fat, 8.1g fibre, 388mg sodium, 233mg calcium
Warm Tuna and Rice Salad
Prep time 10 minutes
Per serve: 1923kJ (460cal), 30.5g protein, 13.4g fat, 3.4g sat fat, 5.8g fibre, 666mg sodium, 113mg sodium