The healthiest tinned fish (that aren’t tuna)

As latest evidence exposes higher mercury levels in tuna, a nutritionist takes a look at the variety of tinned fish on offer

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Has tuna been cancelled? Unfortunately, for all of us who enjoy a regular tuna and cucumber baguette, tuna pasta salad or a steaming baked potato piled high with tuna mayo, the latest evidence is that mercury levels in one in two cans of tuna tested at random are higher than the recommended levels, with some environmental groups calling for tuna to be banned completely.
“It has always been recommended to limit tuna due to mercury,” says Rebecca McManamon, a registered dietitian. A large predatory fish near the top of the food chain, tuna fish live longer than many other fish and eat smaller fish that are already contaminated with mercury, in a process called bioaccumulation. It means that it contains higher levels of mercury than many other fish.
In addition, says McManamon: “Advice from the Government changed in 2018 to reflect that the amount of omega-3 – the beneficial fatty acids for brain and heart health – had decreased so much in fresh varieties of tuna that it has no longer been considered a source of omega-3 fatty acids.”
She continues: “Currently the Food Standards Agency have not changed their advice on limiting canned tuna to four cans per week, however in my view, if you ate that much tuna you could be ‘pushing out’ other beneficial oily fish or vegetarian options like tinned beans or lentils. So if you are eating that much you could consider reducing it for the overall quality of your diet.”
Thankfully, other tinned oily fish are available. We know that fish is great for heart and brain health and we should be getting at least one portion of oily fish a week (although pre-menopausal women and pregnant women should not have more than two, says the NHS). Cheap and extremely convenient, it’s a no-brainer store cupboard option that many of us rely on.
So if you want to include more of a variety in your diet, here’s a list of the top choices, why they’re good for you and the best way to eat them.
The modest sardine is the number one choice, according to experts, partly because it is one of the lowest-mercury fish you can buy. Nutritionally it is a winner, too: not only is it one of the highest sources of heart-healthy, brain-boosting omega-3 of all tinned fish, but, because of the edible soft bones, it is a great source of calcium, which your body needs for healthy bones, muscles and teeth. McManamon says: “For people struggling to get enough calcium, for example breastfeeding or after the menopause when the body is demanding more, it can really help to contribute to your needs.”
These little fish also contain vitamin D and phosphorus (also for strong bones and teeth), vitamin B12 and choline (for a healthy nervous system), selenium and zinc (for the immune system), iron (for making red blood cells) and potassium (for health heart muscles). They also contain plenty of protein – 22.6 grams of protein in every 3.75-ounce can. Eaten in moderation they are safe for pregnant women and children.
If you find sardines a little, well, fishy, there are ways around it. “If the strong taste is off putting,” says McManamon, “try using ones that come tinned in tomato sauce – mixing in with a tomato pasta sauce with other herbs and garlic may help the palatability.” That’s as well as the obvious classic, sardines on (wholegrain) toast, perhaps with chopped shallots and parsley.
“Like sardines, mackerel are high in omega-3 and also iron” says McManamon. Research shows canned mackerel can be beneficial for blood pressure, cholesterol and triglyceride levels – all indicators of heart health. It is high in protein (17g per standard CHK 75g tin) and packed with selenium, which has antioxidant properties – antioxidants protect cells from damage by “mopping up” unstable molecules called free radicals.
There is one proviso – you should choose Atlantic or Pacific chub mackerel as these are lower in mercury, and avoid king mackerel, found in the Western Atlantic and Gulf of Mexico, which has higher levels. The US Food and Drug Administration (FDA) recommends avoiding Spanish mackerel for the same reason.
Try tinned mackerel shredded and mixed in with meals like a risotto with butternut squash or enjoy it on a slice of wholegrain toast, suggests McManamon. Another option is to serve it with roast vegetables and a hunk of wholegrain bread.
On the upside, as McManamon points out, “the taste of salmon is more versatile [than many other oily fish] so it could be added directly to salads, jacket potatoes and so on.” Try making it into fishcakes with dill, or with lentils and a lemony dressing in a tasty salad.
Native to UK shores, herrings have a high omega-3 intake but, McManamon advises, “are one of the saltiest oily fish when tinned – for example 2g of salt in one 145g tin is a third of the maximum recommended salt intake.”
Canned kippers – which are smoked herrings – offer the same benefits as herring.
They are fairly calorific – an 85g serving (typically one fillet) provides 10g of fat and 184 calories, as well as 21g of protein.
Try adding tinned herring to salads and whole-grain dishes or blend into a spread and eat on toast. They also make a perfect pairing with potatoes – try mixing with boiled new potatoes and some crunchy veg for a superb salad. Kippers sound rather like something that Bertie Wooster may find on the sideboard at Aunt Dahlia’s country house and they still make a delicious accompaniment to scrambled eggs.Or heat in a microwave and serve with spinach and poached eggs for a healthy brunch option.
Tinned salmon is a good source of protein and a particularly good source of vitamin D – a 3.25oz tin provides 13.8mg, more than the full recommended dose (which is 10 micrograms in the UK). It also provides iron, potassium and because canned salmon contains bones you can eat, like sardines, it is also high in calcium.
“There is less omeg-3 in salmon than in sardines and mackerel – think the darker red the flesh, usually the more omega-3. Salmon is more pink so has slightly less,” explains McManamon.
Not a fish, but worth including as it’s not just popular but very inexpensive compared with the fresh version. “We tend to have more fresh crab available in the UK, but some tinned varieties are available and while not containing as much omega-3 as the oily fish, it is still a source and it is also a high source of selenium,” advises McManamon.
She reminds us: “Crab sandwiches are famously tasty”. Try using Greek yogurt instead of mayonnaise for a healthier option. Tinned crab is also great with linguine made into a sauce with plenty of garlic, tomato, white wine, lemon juice and oregano.
Around 12 fillets (57g) provides 25 per cent of the recommended daily dose of iron for an adult, and if you need an iron boost – for example if you menstruate – a helping of anchovies is a good way to supplement your iron levels.
They do tend to be salty but are the key ingredient in the classic southern Italian dish pasta puttanesca, made with garlic, anchovies, capers, olives, and tomatoes.
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