Catch your weekly quota of heart-healthy oily fish by just hooking a metal pull-ring. Yes, you can!
Canned fish is the cook’s best friend when you’re hungry and in a hurry. What’s not to love about the convenience of a can filled with the goodness of cardio-caring omega-3 fats? Plus, there’s no need to trawl through the offensive odour at the fishmongers that travels to your kitchen.
Eating oily fish — such as canned tuna, salmon or sardines — just twice a week provides the recommended amount of omega-3 fats to promote good health.
With minimal fiddly prep (just open the can), and a choice of fish flakes, chunks or slices, canned fish lends itself to an appealing variety of tasty dishes.
Your only limit is your imagination — from sandwich fillings or toast toppers, through to light tuna pastas inspired by the Mediterranean. Grab a can and dive in!
Three reasons to add canned fish to your menu!
1. So flavoursome!
The sheer number of combos that line shop shelves, from chilli to lemon pepper, ensure you’ll find the perfect flavour match.
2. Edible bones
Bones are a choking hazard in fresh fish, but the canning process softens and makes them edible. Canned sardines and salmon with bones are a great source of calcium.
3. Cash savings
Canned fish offers excellent value for money for feeding your family — and the bigger the can, the better the savings. You can pay just $6.50 for a 415g can of salmon, compared to $24 for four fresh skinless fillets.
HFG’s top picks
Woolworths Brisling Sardines in Spring Water $1.40 per 110g can
The perfect single serve, with 3075mg of heart-friendly omega-3 fatsJohn West Wild Alaskan Pink Salmon
John West Wild Alaskan Pink Salmon $6.50 per 415g can
Feeds a family of four, and has 200mg calcium per serve from edible bones
Sirena Tuna with Chilli in Oil $2.50 per 95g can
A convenient flavour saviour for a speedy meal (try our Chilli tuna spaghetti ADD LINK). Hot stuff!
Turn your catch into a meal in minutes!
Sardine open sandwich
Time to make 5 minutes
110g can sardines in spring water, drained
1 cup baby rocket
2 slices soy-linseed bread
Toast bread. Spread with avocado, then top with sardines and baby rocket. Season with cracked black pepper, lemon juice, or chilli flakes.
Per serve: 1663kJ (398cal), 25.5g protein, 21.3g fat, 4.3g sat fat, 8g fibre, 396mg sodium, 571mg calcium
Time to make 20 minutes
415g can pink salmon, drained
4 large potatoes, washed
450g bag store-bought coleslaw (without dressing)
4 tablespoons reduced-fat Greek-style yoghurt
Prick potato skins with a fork; place in a microwavable dish. Cook on high for 6–8 minutes, or until tender. Carefully indent the tops with a cross and press sides to split open. Season with black pepper. Divide the salmon evenly over spuds, top with handful of coleslaw, and finish with a dollop of yoghurt.
Per serve: 1952kJ (488cal), 39.5g protein, 8.1g fat, 2.1g sat fat, 8.1g fibre, 388mg sodium, 233mg calcium
Warm tuna salad
Time to make 10 minutes
2 x 95g cans flavoured tuna
2 cups baby spinach
50g reduced-fat feta
250g pouch microwavable brown rice
Divide the baby spinach between two bowls. Heat rice according to packet instructions. Divide rice evenly among bowls. Mix one can of tuna through each bowl. Top each with crumbled feta, and season with cracked black pepper.
Per serve: 1923kJ (460cal), 30.5g protein, 13.4g fat, 3.4g sat fat, 5.8g fibre, 666mg sodium, 113mg sodium
Slash the salt! Choose canned fish with less than 400mg sodium per 100g.