If cans of tuna conjure up unpleasant memories of soggy school sandwiches, get ready to rethink the famous “chicken of the sea” and its other canned friends.

Tinned salmon, sardines, tuna, mackerel, and other varieties are not only nutritional powerhouses, they are also conveniently pre-cooked and shelf stable.

Not a bad choice when it comes to stocking the pantry for uncertain weather and other challenging life events.

Do You Eat Enough Fish?

Whether it’s because fish may not be readily available where someone lives, or whether it’s because there’s a fear of preparing it incorrectly, Americans aren’t consuming enough seafood.

Research shows about 90 percent of us don’t eat the suggested weekly amount of at least two servings of fish, one preferably being an oiler variety like salmon, sardines, trout, or mackerel.

Reasons to Eat Tinned Seafood

Here are some reasons why we should all be eating more tinned seafood.

• It's Nutritious

  Seafood is a good source of lean protein and offers key nutrients like omega 3s, vitamin D, and calcium.

  A key part of the Mediterranean diet, fish is rich in healthy omega-3 fatty acids. This nutrient is known for being anti-inflammatory, helping to improve joint health, and offering protection against heart disease.

  Canned seafood is an important and convenient source of omega 3s.

• It's Budget-Friendly

  Tinned seafood is a budget-friendly choice, especially when compared to other fresh and frozen varieties.

• It Lasts on The Shelf or on The Go

  Sealed in an airtight container, tinned fish lasts.

  It can be used as a food source in emergency situations when refrigeration is an issue, or for camping, hiking, traveling, and picnicking adventures.

  Cans of seafood can be stored for two to five years, depending on how the product was packaged and produced.

• It's Versatile

  A versatile ingredient, tinned fish can be found in many varieties:

  • Common:
    • tuna
    • salmon
    • anchovies
    • sardines
  • Specialty:
    • trout
    • mackerel
    • mussels
    • cod
    • clams
    • oysters
    • octopus
    • squid

Choosing Your Tinned Seafood

Here are some things to look out for when purchasing tinned seafood.

• Labeling

  For the healthiest tinned seafood, look for the following:

  • packed in:
    • water
    • extra-virgin olive oil
    • a BPA-free can
  • lower in:
    • mercury
    • sodium
  • caught:
    • wild-caught
    • safe-caught
    • sustainably

• Sustainability

  Many tinned seafood producers work with local fisheries and canneries to ensure their products follow sustainable fishing practices.

  Look for the following terms on the label:

  • pole-caught
  • troll-caught
  • school-caught
  • FAD-free

  If there’s no information on how the product was harvested, it could mean an unsustainable method was used.

• Mercury Content

  Most fish contains some amounts of mercury.

  Risk Factors

  For many people, the exposure risk is not too much of a concern. However, pregnant women and young children can be harmed from higher levels of this pollutant.

  Limiting Mercury

  To ease concerns regarding mercury contents, be aware of the different varieties.

  • Lower-Mercury Fish

    These varieties that tend to be lower in mercury:

    • skipjack (a.k.a. “light” or “chunk light”)
    • wild Atlantic salmon
    • pink salmon
    • Atlantic mackerel
    • Atlantic sardines in oil

  • Higher-Mercury Fish

    Consume these less frequently to avoid mercury:

    • albacore (white) tuna
    • yellowfin tuna
    • king mackerel

• Sodium Content

  Canned seafood can be high in sodium. So if you’re watching your intake, look for low-sodium varieties.

• Water-Packed vs. Oil-Packed

  Water-packed tinned seafood is typically better for you than versions packed in oil, unless the oil is extra-virgin olive.

  Package Integrity

  Avoid purchasing cans of seafood that have bulges, leaks, or dents. The product within may be contaminated.

How to Use Those Tins

Opening a can of seafood is easy, but what can you do with it besides making a sandwich or eating it straight from the tin?

• For Charcuterie

  Look to what some restaurants are doing: they’re replacing high-saturated fat items (cured meats, pâtés) on expensive charcuterie boards with high-quality tinned fish.

  Try it yourself by accompanying your favorite canned seafood with an assortment of mustards, cornichons, olives, pickles, minced red onion, and capers.

• As Toppings

  • Anchovies

    Add canned anchovies to dressings, Caesar salad, or pizza.

  • Clams / Mussels

    Tinned mussels or clams add flavorful protein to salads and pastas.

  • Salmon

    Use canned salmon in salmon burgers and sushi rolls, or mix it into salads.

  • Sardines

    Canned sardines are good atop crackers and in rice dishes or pasta sauces.

  • Trout

    Try tinned trout as an ingredient blended into dips and spreads.

  • Tuna

    Tinned tuna can, of course, be made into sandwiches (try a tuna melt!).

    But it can also be added to casseroles, green salads, and pasta dishes.

• Storing Opened Cans

  Store opened and uneaten portions of tinned seafood in an airtight container in the fridge. Enjoy within a few days.

Fish and shellfish can be tricky foods for the home cook. But armed with a little knowledge, you can prepare healthy and flavorful seafood dishes.

Buying, Prepping, and Storing Seafood

Buy the best quality you can:

• Fish fillets should smell fresh (not fishy).
• The fillets’ flesh and skin should appear moist and have an even color.
• The fillets should be chilled, not sitting in liquid.

Consider purchasing dry scallops, as they are more flavorful and sear better than wet scallops. Select sea scallops for an affordable seafood option. Bay scallops are smaller, sweeter, and more tender.

When purchasing mussels and clams, be sure the shells are firmly closed. Store them in the fridge in a bowl covered with a clean, damp dishcloth for up to two days after purchase.

One of the most common varieties of shellfish is shrimp. To prep shrimp, remove the shells by cracking them with your fingers and then removing the shells. Devein the shrimp by running a sharp knife down the back of each shrimp to remove the black streak. Wash under cold water and prepare as the recipe directs.

Canned, tinned, and frozen seafood are good choices, and they’re often more affordable and have a longer shelf life than fresh varieties.

Store seafood in its wrapping in the coldest part of the fridge, away from the door, to avoid temperature swings when the door opens.

Cooking Methods

• Steaming

  Recommended Fish

  • sole
  • sea bass
  • red snapper
  • sea bream
  • red mullet
  • gray mullet

  Directions

  1. Season the fillet with salt and desired seasonings, and brush with melted butter.
  2. Place the fillet into a steamer and steam over low heat for 3 to 4 minutes, or until the fillet is cooked through.

• Pan-Frying

  Recommended Fish

  • cod
  • salmon
  • haddock
  • hake

  Directions

  1. Season the fish and drizzle with oil.
  2. Heat a nonstick pan over medium heat. (Make sure the temperature’s not too high, or the fish will overcook and the skin will burn.)
  3. Place fish skin-side down and fry for about 2 to 3 minutes, or until opaque at edges. Flip fish and fry for an additional 1 to 2 minutes, or until firm to the touch.

• Baking

  Recommended Fish

  • red mullet
  • sea bass
  • mackerel
  • trout
  • plaice

  Directions

  1. Preheat oven to 400˚.
  2. Rub the fish all over with oil and season.
  3. Place on a baking tray and bake for 20 to 25 minutes, or until the skin is crispy and the fish feels firm to the touch.

• Grilling

  Recommended Fish

  • trout
  • John Dory
  • gray mullet
  • red snapper
  • sea bass
  • mackerel

  Directions

  1. Heat the grill or a chargrill pan.
  2. Season fillets and drizzle with oil. Place the fillet skin-side down on the grill or pan, and cook for 1 to 2 minutes.
  3. Turn over and cook for an additional 1 to 2 minutes, or until the flesh is firm to the touch and the skin remains crispy.