(Anchovies, Clams, Cod Roe, Cod Livers, Eel, Fish balls, Herring, Mackerel, Mussels, Salmon, Sardines, Oysters, Octopus, Sprats, Trout,)
They don’t call fish ‘Brain Food’ for nothing. With Sardines, for example one serving provides well over your daily dose of vitamin B12, two-thirds of your vitamin D, and roughly 25 grams of protein. They are simply good for you- with an Olympic Mountain sized punch of omega-3 fatty acids, protein, and monounsaturated fat, and virtually not a carb in site.
It’s not just canned sardines, it’s anchovies as well. Both are low on the food chain, so they accumulate fewer heavy metals than larger species.
Adding canned seafood to a pasta or salad bumps up the protein- and flavor significantly.
Here in the Pacific Northwest, we have nearly year round access to fresh salmon, while it is incredibly healthy, it’s also expensive. An alternative at a fraction of the cost is canned salmon, which can be stored indefinitely, and, says the USDA, has a nearly identical protein and omega-3 profile as fresh. Easy to make meals using canned seafood include fish cakes, protein and flavor enhanced pasta or salad.