Types of tinned fish: the complete guide

Tinned fish: Is it really a healthy option?

Recently, when we are looking for practical and nutritional foods, there is growing interest in knowing whether tinned fish is really a healthy option. And, yes, it is, provided that you make good choices when it comes to the type of fish, the preservation method and the frequency on consumption, opting for:

• Small fish
• Fish in olive oil or natural
• Consume a variety during the week

Benefits of every type of preserved fish

Not only is fish practical and economical, it also contains numerous essential nutrients for the body. Each type of conservation has its own characteristics which make it particularly beneficial for health.

• Tinned bonito is an excellent source of high-quality proteins and omega-3 fatty acids, which promote cardiovascular health and brain function. It also contains vitamins such as B12 and D, as well as essential minerals like selenium and phosphorous, and its moderate consumption makes it a safe bet due to its low mercury content.
• Tinned tuna is rich in proteins and low in carbohydrates, and provides omega-3 fatty acids, although in a lower quality than bonito or mackerel. It is also a source of niacin, vitamin B12 and selenium, and is an ideal option for diets intended to maintain muscles or low-fat diets, particularly if it is consumed as is.
• Tinned frigate mackerel provides a high content of protein and healthy fats and is a good source of omega-3 fatty acids, especially DHA, which promotes cardiovascular health. It also contains essential minerals such as selenium and phosphorus, and its mild flavour makes it ideal for salads, tapas or light dishes.
• Tinned sardines are an excellent source of high-quality proteins and omega-3 fatty acids, which promote cardiovascular and brain health, and provide calcium and vitamin D in significant quantities, especially when consumed with spinach, which promotes bone health. They also contain group-B vitamins, such as B12, essential for energy and the nervous system, as well as minerals such as iron, selenium and iodine. All this makes them a practical and accessible food full of nutrients.

Simple recipes using tinned bonito, tuna, frigate mackerel and sardines

Mediterranean bonito toast

Toast a slice of bread and spread with sliced tomato; then add a piece of bonito and garnish with olives and a little olive oil.

Creamy tuna dip

Mash an avocado with yoghurt or cream cheese, add a tin of drained tuna and mix well; add lemon, salt and pepper to taste, and finish by decorating with fresh herbs.

Andalusian frigate mackerel salad with orange

Mix the segments of an orange with a tin of bonito and spring onion and dress with a little olive oil and a touch of salt.

Pasta with sardines and lemon

Cook short pasta and, in a pan with olive oil, sauté chopped garlic; add a tin of flaked sardines and mix them with the pasta; add the zest and juice of half a lemon, salt, pepper, and garnish with parsley.