If you’re a fan of Mediterranean style nutrition then why not become a fan of canned fish and shellfish, too?
During my 4-month stay in Spain (pre-COVID19) last fall, something I learned was to eat more fish. I took every opportunity to purchase fresh fish at the Central Market in Salamanca or at one of the walkable grocery stores, and I ordered fish or squid (my favorite!) at a tapas bar or a lunch restaurant. There were many memorable meals and fish was often on my plate. When making a meal in our apartment I liked the canned fish option as an easy, tasty, light supper. My go-to was to serve it along with a salad, fresh bread and a piece of fresh fruit.
The nutrient values are nearly identical for fresh and canned fish (ex. salmon vs. salmon; or tuna vs. tuna.) For a nutritional comparison chart of fresh fish click here. It gives a good idea of canned as well.
Seafood from a Can
The canned seafood choices I found in Spain, and in nearby Portugal, were totally delicious and every one was available in extra virgin olive oil. Here’s what I found for a moderate price:
- Sardines
- Salmon
- Tuna
- Mackerel
- Mussels
- Oysters
What’s interesting is that in the USA, we can buy all these same fish and shellfish in a can. Some of them are imported from Spain or Morrocco in North Africa or another Mediterranean country. And, many of them are available in extra virgin olive oil. The nutritional value of canned fish varies slightly depending on your choice. In general, it’s a mix of high quality protein, omega-3 healthy fat, vitamins B12 and D, and minerals like calcium, iron and zinc.
Meals with Seafood from a Can
- Canned seafood omelet
- Canned seafood salad
- Canned seafood on a cracker or fresh bread
- Canned seafood in pasta salad
- Canned seafood on a wrap
There are many ways to use canned fish and shellfish as a meal and every one is delicious and nutritious. Also, a half-can makes a tasty and satisfying snack at any time of the day.
Recipes with Fresh and Canned Seafood
There are many, many ways to use canned seafood and here are a few ideas to get you going:
Moving Closer to Mediterranean Nutrition
Your first, or next, can of salmon, tuna, or sardines anchors the protein category of Mediterranean nutrition. Also, it blends well with any cooked veggies, whole grains, and/or lower fat dairy foods. Think about starting fresh with a half-plate of vegetables, cooked or raw like salad, a can of fish or shellfish, and a high fiber grain/starch like quinoa or corn. When you do, the future will be full of delicious flavors and healthier aging. My free Mediterranean Menus are here so grab them right away!
Will you make a canned salmon salad, a tuna wrap, or a mackerel omelet?