How to not hate…tinned fish
You can’t escape the colorful cans of fish splashed all over social media. But what should you do with it? Here’s three ideas.
Toss out any images of canned fish as cat food or left in the back of your pantry for only the most desperate of times. Tinned fish — such as anchovies, sardines, tuna, or salmon — is having a moment with a chic rebrand, and from a nutrition (and culinary) standpoint, we’re thrilled.
These fish, often packed in olive oil or water, are great sources of heart-healthy omega 3s, protein, selenium, and vitamin B12, not to mention providing other nutrients like vitamin D, niacin and vitamin B6. And if you’re struggling to meet the American Heart Association’s recommendation of two (3-oz) servings of fish a week, the convenience of these ready-to-eat, pantry staples can help you get there.
But if the thought of canned fish makes you want to jump overboard, don’t worry. We’ve got three ways for you to unlock the potential of these pantry stars that could even get you to love them.
1. Cook them down
Fish like sardines and anchovies break down easily when cooked, virtually melting away and leaving only a salty, umami-rich flavor bomb behind. By sauteeing them in a skillet with some olive oil and aromatics like onion and garlic, you also mellow their somewhat intense flavor. Toss in your favorite green vegetable, like Brussels sprouts, broccoli, or kale. Finishing with a squeeze of lemon is always a delicious idea.
2. Season them aggressively
They can take it! Tinned fish is naturally oily and rich, which means it can handle big, bold flavors to balance it out. The goal is to provide a sharp contrast to the salt and fat, so feel free to get creative. Try crushed red pepper, cumin, smoked paprika, coriander, onions, garlic, chili powder, garam masala, tomato sauce, hot sauce, chili crisp, fresh herbs, or citrus.
3. Hide them “in plain sight”
Since part of the ick factor of tinned fish might be their look, feel free to go stealth health on them by transforming the way they look. Mash tuna into burgers or flake salmon into pan-fried cakes. Blend anchovies and sardines into Caesar-like dressings or vinaigrettes. Break up fish like sardines into a tangy tomato sauce and add capers and olives for a shortcut puttanesca where the strong color and flavor of the marinara sauce masks the presence of the fish.