We’re often told we need to increase our protein intake, but we might not always want to rely on meat and dairy to get those gains. Fish is a great alternative – and it doesn’t just provide protein: it’s also rich in essential amino acids and a whole host of vitamins and minerals. Tinned fish is a nutritious and accessible way to incorporate more fish into your diet.
A few things to flag though before we start…
Because of the mercury content in some tinned fish (more on that later), children and pregnant people should eat tinned fish in moderation.
Always check the label of your tinned fish to see where it was caught, and consult the Good Fish Guide to see whether the fish supports ocean-friendly practices. Overfishing has become a major problem both in the UK and around the world, so let’s be conscious consumers before we crack open our tins!
Healthiest tinned fish
Sardines
Sardines are packed full of good stuff, containing vitamin D (good for bones), B12 (supports nervous system), zinc (immune system), iron (red blood cell production) and potassium (regulates blood pressure). They have some of the lowest levels of mercury of all tinned fish, and are one of the highest sources of Omega-3.
Because they contain soft, edible bones, they are also a brilliant source of calcium, making them a good option for those wanting to up their intake – particularly those who are breastfeeding or post-menopausal.
Healthy ways to eat sardines:
Sardines make a tasty addition to salads and rice bowls, particularly in the warmer months. They can also be incorporated into fishcakes. If you’re not a fan of the strong fishy taste, try the tinned sardines in tomato sauce.
Mackerel
Mackerel are high in omega-3 and iron, and are full of protein. They also contain high quantities of selenium, which has antioxidant properties and is beneficial for immune system support and thyroid function.
If you’re buying mackerel, make sure you’re getting line-caught mackerel. Over the last four years, North East Atlantic mackerel has been overfished – so it’s worth doing your homework first. Find out more about the most sustainable seafood options to eat now.
Did you know? Mackerel is one of the most common fish in UK waters.
Healthy ways to eat mackerel:
Mackerel tastes delicious when grilled in a marinade – try a mix of soy, honey and ginger – and served with crispy vegetables.
Alternatively, give our recipe for smoked mackerel Scotch eggs a go!
Tuna
Tuna is a family favourite, providing nutrients including vitamin D, vitamin B12, iodine and selenium, which all contribute to overall health. Rather than mixing it straight in with mayonnaise and spreading it in a sandwich or on a potato, try incorporating it in an omelette, a salad or a fresh pasta dish.
Healthy ways to eat tuna:
You’ll often see tuna sold in brine (saltwater), oil or springwater. To get the most out of the omega-3 fats from your canned tuna, buy the springwater option. Always check that your tinned tuna is marked as “dolphin friendly” or “bird friendly”.
- Bluefin tuna: meet the ocean giant that hurtles through UK waters
- How bluefish tuna returned to UK oceans after 60 years of absence
Kippers
Kippers might seem old fashioned, but despite their demise in popularity they remain a great healthy tinned fish to try. Canned kippers – which are smoked herrings – offer the same benefits as herring: they’re packed full of healthy fats, particularly omega-3 fatty acids.
Plus, North Sea herring was considered to be one of the most sustainable and healthy fish we should be eating this year.
Healthy ways to eat kippers:
Try them with eggs – scrambled or poached – and some spinach for a delicious brunch. Avoid adding any extra salt though, as herrings are one of the saltiest oily fish when tinned. Other types of herring work really well in salads or with new potatoes.
Salmon
Tinned salmon is a good source of protein and provides more than your recommended dose of vitamin D in just one tin. Like sardines, salmon contains edible bones, which help increase your calcium intake.
Healthy ways to eat salmon:
Salmon is a really versatile fish, so it can be added to salads and jacket potatoes or made into fishcakes with dill.
Does tinned fish have mercury in it? Is it dangerous?
Mercury is found in all fish, and it can’t be entirely removed. Bigger fish such as tuna tend to contain higher levels of mercury than other fish, because they are higher up the food chain and therefore live longer than other fish and eat smaller fish that already contain mercury.
Because of this, the UK government has a maximum level for mercury in tuna and other specified species of 1.0mg/kg. Businesses are responsible for ensuring their products are below this level and any products that exceed the limit should be removed from sale. The Food Standards Agency says, “We have no evidence that tinned tuna is unsafe to eat and we encourage everyone to read the NHS advice on the consumption of fish.”
In the UK, the NHS recommends that those who are pregnant or trying to conceive should limit their intake of tuna to no more than four cans (based on a medium can with a drained weight of 140g) or two tuna steaks (140g each) per week. The recommended amounts are higher for tinned than for fresh, as tinned tuna can have lower levels of mercury. This is because it comes from smaller species and younger fish that have had less time for mercury to accumulate, according to the FSA.
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