Fish isn’t just incredibly tasty – this wonderful aquatic creature is jam-packed with nutrients too. They contain great doses of high-quality protein, healthy fats (omega 3), and essential vitamins and minerals. Nutritionists suggest eating fish at least twice a week to reap its nutritional benefits and maintain a healthy weight.
The problem is, not all adults have the time (and/or cooking skills) to shop fresh fish from a seafood market and prepare a restaurant-quality seafood meal. Most busy adults tend to eat in takeaway boxes.
Luckily, canned seafoods exist. And yes, you have no excuses.
Fishes rich in omega-3 including sardines, tuna, mackerel, anchovies, and salmon are available in easy to open cans for a quick healthy meal. They come in vegetable oils, brine, water, or various flavorings like tomato sauce.
If you don’t like the idea of eating straight from a can, a little creativity is all it takes. Here are 7 smart ways to transform your canned fish into a healthy, scrumptious meal.
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Make salads more enticing
Salads can be made healthier, tastier, and more exciting by including canned tuna or salmon.
Try to trade your go-to romaine lettuce for spinach and arugula, and add your choice of canned seafood for your dose of protein. Make it colorful with tomatoes, cucumber, onions, carrots, and other fruits and veggies of your liking. For a healthier take, season it with lemon juice, olive oil, and salt and pepper instead of fatty creamy dressings.
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Power up your soups
Add an extra punch of flavor to your classic vegetable soups. Fish flakes can be a great protein addition to your hearty soups, whether you’re going for creamy chowders, vegetable purées, tomato soups, and light soups with clear broths and noodles.
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Start your day right with fish omelette
A tasty omelet for breakfast is all it takes to start your day with a bang. Make it for flavorful and protein-packed with a can of salmon or tuna. Include tomatoes, onions, and peppers in there for a full-bodied morning meal.
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Enjoy guilt-free burger patties from the sea
With fish patties, you can savor burgers with zero guilt.
Form patties by combining canned fish of your choice, eggs, chopped scallions, oats, lemon juice, salt and pepper, and other spices. Cook in a skillet on medium heat, as you would with a standard burger pattie. Then, assemble your sandwich with veggies, cheese, and special sauces. You may also create “meatballs” using these ingredients and put them in your pasta dishes.
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Healthy fish nachos and tacos everyone?
Skip the greasy ground beef and go for a healthier and lighter version of your Tex-Mex favorites. Open a can of tuna and taco seasoning to create a pescatarian-friendly base you’re your nachos or tacos. Layer the tortilla chips or taco shells with salsa or pico de gallo (chopped tomatoes and onions, fresh chilies, cilantro, lime juice, and salt and pepper), avocado, cheese, and Mexican crema.
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Craft a five-star seafood pasta dish under 20 minutes
When we say “seafood pasta”, we don’t just talk about the fancy shrimp, clams, and seared scallops in al dente noodles. You can also use your favorite canned fish for a quick and easy, restaurant-quality pasta dish.
Elegant dishes including Spaghetti alla puttanesca, Spanish-style sardines pasta with sundried tomato, and creamy tuna pasta alfredo are made with canned seafood. Make it healthier and more flavorful with lemon juices, canned tomatoes, garlic, olives, mushrooms, and herbs and spices.
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Think of a fishy spin on your classic pizza
Anchovies and pizza are two unlikely things that surprisingly go well together. If you’re looking for lighter fare, you may consider Pissaladiere, a Provencal recipe that uses a thin crust, with anchovies, caramelized onions, and olives toppings.
Not a fan of anchovies? Take your pizza up a notch with salmon.
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Make some good old-fashioned fish cakes
This simple comfort food consists of fish, eggs, potatoes, onions, seasoning, breadcrumbs, and herbs. It’s one smart way to make use of your fish leftovers, or in this case, pantry staples. Make it gourmet with a can of salmon, tuna, or mackerel, and serve it with tartar sauce.
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Impress with a colorful tray of crostini
Sick of your everyday tuna sandwich? Level up by creating an elegant chow with a fancy Italian name: Crostini. This mouthwatering snack or appetizer consists of small slices of grilled or toasted bread and various toppings.
There’s a wide range of crostini topping combinations you can do with a can of fish or two. Complement your canned fish with a variety of cheeses, herbs, pickles, chickpeas, tomatoes, avocado, hummus, and more.
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Get creative with a tasty dip or spread
Running out of dip ideas for your pica-pica party? Crush sardines, tuna, salmon, mackerel, or anchovies, and let your creativity run wild.
You can make your dip creamy and cheesy, oily and herby, citrusy, garlicky, hot and spicy, or tomatoey, depending on your preference. Serve the dip with bread, crackers, tortilla chips, or deep-fried potatoes.