Looking for quick, nutritious, and delicious meal ideas that pack a protein punch? Look no further! Canned fish is having a moment and for good reason!
Before we get into the tasty recipes, let’s talk a little about canned fish.
Is canned fish healthy?
Yes! Canned fish is a versatile and convenient pantry staple that can transform your meals in minutes. But not only is it a great source of protein, but also calcium, vitamin D, and heart healthy fats. Like fresh fish, canned fish can be a lean source of protein, like sardines, or it can be a more fatty option like salmon or tuna. Both options are great and I recommend eating a variety of both at least 2-3x a week!
Don’t forget to pair your canned with fish with non-starchy veggies, a source of healthy fat and fiber for a balanced meal.
Is canned fish good for you? 
Short answer, yes, but, like any food you find on the shelves, you need to do your due diligence. I recommend looking for canned fish that use minimal whole food ingredients such as olive oil or fresh herbs. Try to avoid any canned fish that contain added sugars, excess sodium or artificial ingredients.
The other labels you need to be looking for & prioritizing when picking a canned fish would be:
- Wild or safe-caught
- Mercury tested
- BPA-Free tin
Wondering if it’s possible to find a canned fish that checks all these boxes? You can! Safe Catch uses sustainable sourcing methods to pack and provide high-quality, wild-caught canned fish. Furthermore, their catching methods are not only sustainable, but are also the only canned tuna on the market that meets Consumer Reports’ “Low Mercury” criteria for pregnant women and children. Safe Catch test each fish they catch for mercury, which ensure only the purest of seafood reaches your plate. A serving of Safe Catch canned fish is full of omega 3’s, protein, and other essential nutrients.
How to make it taste good!
As we know, canned fish has had quite the stinky wrap for some time and it’s time to look past it! Trust me, that when paired with the right ingredients, you can take canned fish from a smelly sardine to something super tasty.
From smoked trout to albacore tuna, these high-protein recipes are perfect for those busy days when you need a wholesome meal without the fuss. Whether you’re a fish enthusiast or simply want to eat healthier, these recipes will satisfy your taste buds and your nutritional needs. Equally amazing, these meals are not only packed with protein but also rich in essential nutrients, making them perfect for a balanced diet. Incorporate these recipes into your meal plan to enjoy the convenience and health benefits of canned fish.
Keep reading to find my top four canned fish recipes all made with my favorite canned fish company, Safe Catch Foods.
1. Smoked Trout and Lemony Beans
- 1 can SafeCatch Foods smoked trout
- A tbsp olive oil
- 1 can white beans
- ½ lemon
- 1 garlic clove
- Optional, parsley
- Drain a can of white beans, navy or cannellini works
- Open your tin of smoked trout and gently flake it
- In a small skillet over medium-high heat, combine the white beans, lemon zest, olive oil, salt, and garlic powder, saute until beans slightly crispy
- add your trout and let it brown a few minutes.
- transfer to a plate and pair with crackers, fresh veggies or over greens.
Side note: not all canned fish provides the same level of nutrition. I recommend utilizing a wild fish company like Safe Catch Foods that checks every single fish and it’s corresponding levels of mercury.
2. Toddler-Friendly Tuna Muffins
- 1 five-ounce cans of Safe Catch Wild Albacore Tuna (or any variety)
- 1 egg lightly whisked
- 3 tablespoons almond flour
- 1 tsp nutritional yeast
- 1 tsp garlic powder
- salt and pepper
Preheat oven to 350F. In a large bowl, mix together the tuna (strain the liquid form can first), eggs, almond flour and seasoning. It will be sticky! Scoop into greased muffin tin, filling about 3/4 of the way. Bake for 20-25 minutes or until golden. Let cool and enjoy!
3. Tuna Melt Zucchini Bites
- Two pouches of Safe Catch Foods seasoned tuna
- 3-4 tbsp diced red onion
- 2 tbsp mayonnaise
- salt and pepper
- Grass-fed cheddar cheese (can sub dairy-free)
- 2 small zucchini
Preheat your oven to 350F and line a baking tray with parchment paper. Then, slice zucchini into small rounds and season with salt Let the zucchini sit for a few minutes then dab with a pepper towel to remove moisture. Bake for about 5-8 minutes. Meanwhile, combine the tuna with the onion, mayo and seasoning. Spoon a small amount onto the zucchini then top with cheese. Broil for 1-3 minutes or until cheese is melted.
4. High Protein Salmon Salad
- 12 oz canned salmon, drained
- 3 tbsp avocado oil mayonnaise, you could also use avocado or humus
- 2 tbsp celery small diced
- 3 tbsp hemp seeds
- Salt and pepper to taste
- Fresh parley
Combine all ingredients in a bowl until well combined. Pair with fresh veggies or seed crackers (these are my favorite, use code 15Whitness for 15% off).
5. Gluten-Free Smash Cakes
- Safe Catch Foods Sardines
- 1/2 cup hummus
- 1/2 cup gluten-free breadcrumbs
- 1 tsp turmeric
- 1 tsp garlic powder
- 1/4 tsp salt
- one egg.
Lightly flake one can of sardines. Combine with hummus, breadcrumbs, eggs and seasoning. Roll into small balls and broil for 5-10 minutes, flipping half way.
Safe Catch Foods are taking canned fish to another level using sustainable fishing practices and nutrient-dense ingredients. Make meal time quicker, healthier and tastier with canned fish from Safe Catch Foods and use code WHITNEY20 to save on safecatch.com.
This blog post was sponsored by Safe Catch through the creation of a thoughtful partnership with the intention of educating the masses on wholesome health concepts. Whitness Nutrition takes every partnership seriously and Whitney upholds her role of a #honestinfluencer to a high standard. Never hesitate to reach out with comments, questions, or concerns.
