Last summer I made canned fish my personality. I lived my pescatarian dream by trying 15 different varieties, from Fishwife’s trendy tuna to Wild Planet’s simple sardines.
Before I started my testing, my editor had concerns and wondered, “What about all the mercury? » And: “Is it safe to eat every day?”
I asked two registered dietitians, a professor who studies seafood sustainability and the author of a canned fish recipe book, to help me answer these and other common questions — and, if that makes you hungry, I’ve suggested my favorite canned fish below.
Read the story: I spent months testing 15 varieties of canned fish. These are the ones I would eat again
Meet our canned fish experts
Can I eat canned fish every day?
This would not be a food I would recommend eating every day. Some canned fish contain high levels of sodium and may also contain mercury. Additionally, consuming canned fish every day will crowd out other nutrient-rich foods from your plate. Roxanean Ehsani
I do not recommend eating fish like canned albacore or yellowfin tuna daily for fear of increased mercury exposure. Small fish that do not typically accumulate higher amounts of mercury, such as sardines, mackerel, and herring, can be eaten daily. Shyla Davis-Cadogan
How concerned should I be about mercury levels?
The FDA recommends that high-risk groups, such as pregnant women and young children, limit their consumption of high-mercury fish, such as albacore tuna. It is best to opt for fish with low mercury content such as salmon or sardines. CONCERNING
Is wild-caught canned fish healthier than farm-raised?
Wild-caught fish are generally leaner and firmer in texture. Farmed fish is more economical, higher in fat, and tends to have a stronger flavor. Both types provide nutrition that may confer cardiovascular benefits. Ultimately, consistently eating one or the other option every week is better than neither option. DDC
Is canned fish packed in oil healthier than canned fish packed in water?
Neither is inherently healthier; it depends on preferences and nutritional goals. Fish packed in water is lower in calories, while fish packed in oil offers a richer flavor and will only be slightly higher in calories, assuming it is eaten drained. If you choose oil-packed fish, opt for those packed in olive oil to maximize intake of heart-healthy monounsaturated fats. DDC
What type of fish is healthiest?
Sockeye salmon is my favorite. It is a source of high-quality protein and rich in essential omega-3 fatty acids that support heart, immune system and brain health. It also contains essential nutrients like selenium and vitamin D, both of which play an important role in overall health. CONCERNING
after newsletter promotion
Wild fish cannery
Smoked red salmon
$14
Wild fish cannery
Smoked red salmon
$14
Sardines are the most nutritious. One can can provide almost a full day’s worth of vitamin D, and well beyond the vitamin B12 requirement. In addition, eaten with the bones, they constitute an incredible source of calcium. They are also a fantastic source of protein, as well as minerals such as selenium and iodine, which are important for thyroid health. DDC
Wild planet
Sardines in olive oil
$36
How do you recommend putting together a meal around canned fish?
A Mediterranean salad: Toss canned salmon or tuna on a bed of arugula with cucumbers, olives, cherry tomatoes and a lemon-olive oil vinaigrette. CONCERNING
Wild fish cannery
Salmon
Since $14
One of my laziest meals that isn’t in Tin to Table, but that I make all the time, is to simply crumble a pile of sardines or mackerel with gochujang, mayonnaise, and sesame oil, then eat it over steamed rice with some seaweed snacks to pick it up. Anna Hezel
What sustainability certifications should I look for?
The Marine Stewardship Council (MSC) and the Aquaculture Stewardship Council (ASC). There are many standards; they are the biggest. They are not perfect. You can look at some of their supply chains and find problems. What they are trying to do is progressive change within the sector they operate in and to get less performing farms to do better. David Love
Other pieces you might enjoy from Filter, the Guardian’s guide to buying less, better stuff:
Gn Health
