Canned fish is already part of many diets around the world and may be known as canned fish, conserva in the Iberian Peninsula, kanzume (which also includes meat and vegetables) in Japan, or some other name. yeah. Year. Canned tuna might be the first thing that comes to mind, but there are many other fish in the ocean that are well suited for canning. Because canning and preserving fish isn’t just convenient, it’s honestly kind of magical.
Canned fish, such as salmon, sardines, mackerel and anchovies, to name just a few, are a great source of heart-healthy omega-3 fatty acids and a long-term nutrient source. Eating fish, especially fish containing omega-3 fatty acids, is a hallmark recommendation of the Mediterranean diet, and this eating pattern has consistently been listed as one of the healthiest eating patterns by US News & World Report. increase.
But it’s not just the nutritional benefits that make canned fish so popular. We’ve all noticed that the prices of groceries in grocery stores have skyrocketed. USDA Consumer Price Index reported that food prices in May 2023 were 6.7% higher than in May 2022. Prices for healthy protein sources such as eggs and chicken have skyrocketed, and seafood prices are projected to continue to rise as well. While there’s not much you can do to lower the price of eggs (besides raising your own chickens), canned fish is a budget-friendly, delicious alternative to fresh frozen seafood.
According to a survey from IRI WorldwideThe data, analytics and insight company said that canned fish sales increased by 5% in August 2022, while fresh seafood sales were down almost 6% compared to the same period last year. Considering you can find a 5 ounce can of tuna, Minimum $2.39 Fresh tuna, on the other hand, can cost £0.50, about $8It’s easy to see why consumers eat canned fish.
Canned fish is a smart choice for its nutritional benefits and price, as well as its versatility. Here, we detail the nutritional and culinary benefits that canning fish deserves to take up more shelf space in your pantry.
Canned fish trends and the Mediterranean diet
The variety of canned fish is as wide as the sea. In recent years the range has expanded from canned tuna, salmon, anchovies and sardines to canned trout, mackerel, cod, mussels, clams, oysters, octopus and squid. Chefs, wine bars, restaurants and specialty stores offer canned fish like charcuterie boards with pickles, mustard and crackers. Top-quality canned fish may be served in place of foods high in saturated fat, such as patties and cured meats.
The switch from red meat to fish is also consistent with the principles of the Mediterranean diet. The Mediterranean diet initially focused on foods from the countries surrounding the Mediterranean Sea, but a healthy eating pattern that prioritizes fruits, vegetables, whole grains, legumes and healthy fats depends on your eating pattern and culture. easily adapted to its roots. Fish and other lean proteins usually replace meat as the main protein source.
While some people incorporate canned fish into their diet on a regular basis, others benefit from a thoughtful introduction. Here are five of the most compelling reasons to eat more fish, both nutritionally and culinary.
5 reasons to eat canned fish
1. Excellent source of omega-3s
Omega-3 fatty acids are essential fats that cannot be produced by the body and must be obtained through diet or supplementation. Research (such as articles from 2019) international immunology, shows that a diet rich in omega-3s may have positive effects throughout the body as these healthy fats are inherently anti-inflammatory. According to a 2018 paper, they help prevent heart disease by improving useful HDL cholesterol. food & function. Omega-3 fatty acids also play an important role in joint health, as a 2022 review showed that their anti-inflammatory properties help those with osteoarthritis. nutrients.
Anchovies, salmon, sardines, tuna, and other commonly canned fish are all excellent sources of omega-3 fatty acids.according to US Dietary Guidelines 2020-2025Adults are recommended to eat 8 ounces of seafood each week.
2. Lasts longer than fresh or frozen
A 2018 report estimated that 27% of all fish caught worldwide is wasted. United Nations Food and Agriculture Organization. This is probably due to the short shelf life of fresh food. In addition to being a cheaper option than raw seafood, canned seafood is sealed in airtight containers and stored heated or salted, which extends its shelf life to years instead of days. Even frozen fish, which is cheaper than fresh fish, does not keep the same quality for as long as canned fish.
The shelf-stable nature of canned fish makes it a reliable, nutritious protein option for those with limited access to utility bills. Perfect for travel, camping, and picnics when you can’t use your refrigerator.
3. Sustainable
Canned fish can be a sustainable seafood option thanks to many companies that prioritize working with local fisheries and canneries that adhere to sustainable fishing practices. When looking for sustainable canned fish, check the canned food to see if the fishery uses environmentally friendly equipment. Pole and line fishing, troll catches, FAD free, free school and school catches are all Seafood Watch at Monterey Bay AquariumConservation programs run by the Monterey Bay Aquarium recommend looking for fish, especially canned tuna. If you don’t see any information about how a fish, especially tuna, was harvested, it is most likely unsustainably harvested.
4. Good source of vitamin D and calcium
Vitamin D and calcium work together to support healthy bones. Although the body can produce vitamin D with the help of sunlight, it is one of the most difficult nutrients to obtain from the diet. However, canned fish such as tuna, salmon, trout and sardines are excellent sources of nutrition. calcium and Vitamin D. In fact, a 3-ounce serving of salmon contains about 570 IU of vitamin D, which is 71% of his recommended daily intake. National Institutes of Health.
5. Tasty and versatile
Perhaps the biggest reason to eat canned fish is that it is flavorful and can be used as is or as an ingredient. Many types of canned fish, such as octopus, squid, and mussels, can be eaten straight from the can with crackers, but some fish are great additions to recipes. Anchovies are a staple in classic Caesar salads, and canned salmon and tuna make great salmon burgers and tuna melts. Canned mussels, clams and sardines make excellent pasta and high-protein salad toppings, and canned trout can be transformed into a restaurant-worthy spread.
Conclusion
Canned fish is growing in popularity for a variety of reasons. Tasty, nutritious, and budget friendly, you can have healthy meals on your plate in minutes from the convenience of your pantry. There are many options for canned fish, from the big brands on grocery store shelves to specialty brands that offer hand-picked, artisanal canned food. If you’re trying to get more omega-3s, looking for a good source of vitamin D, or simply want a sustainable and shelf-stable fish option, canned fish has it all. increase.
