Or if you're looking for ideas for dinner, go for a pasta salad with a whole grain pasta, canned tuna, and Greek yogurt dressing with a blend of veggies and spices. Whenever I bring up my love of canned fish, my friends and colleagues morph into picky children. Skip the takeout egg rolls and make your own healthy style spring rolls at home with canned fish, fresh vegetables, and rice papers. So you eat the bones? The global canned seafood market is expected to grow to $36.70 billion by 2021, up from $29.75 billion in 2016. And don’t be too hard on yourself if you’re not into it right away. Bonus: It works as a tasty addition to any of these 9 Best Pastas for Weight Loss! Additionally, while the flavor may begin to degrade over time, many varieties of canned fish are considered non-perishable and can be safely stored for up to five years, reducing food waste. If you're not a fan of quinoa, try out these Grains With As Many Health Benefits As Quinoa—they're all awesome ways to enhance the nutrients and build texture. Canned seafood has a bad reputation in the United States, and it’s not just anecdotal: On an annual basis, the average American consumes about 3.5 pounds of canned seafood, a number that’s been steadily falling over the last three decades. Canned sardines are a nutrient-dense food full of vitamins, minerals, and omega-3 fatty acids. You don’t need to eat canned fish to live a healthy lifestyle. Here are some ideas. Although it doesn’t sound appetizing, I find it very delicious. Avocado is a nutritional superstar packed with healthy fats that help ward off hunger and fight free radicals! I knew this prior to visiting, but I didn’t quite understand the extent to which conservas were appreciated. Love avo? La Tienda offers a wide array of canned seafood products that can be shipped to your doorstep. A note of caution, though: Research has indicated that BPA—more often than not in the linings of canned goods—may have an epigenetic effect on humans. Add in a can of salmon or your choice of fish to your next omelet (or frittata!) Fish-stuffed peppers are a nutrient-laden delectable dish that is sure to please your belly! It's more cost effective—often averaging just a few dollars a pop—and can stay in pantries for up to five years, helping to reduce food waste. Make them at home by topping Tostitos Oven Baked Scoops (or one of these 10 Best Chip Alternatives for Weight Loss) with Mexican crema, pico de gallo, avocado, jalapeno, and tuna. A friend of mine recommended sardines during one of my sporadic efforts to work out often and eat well. It’s similar to cured meats like jamón ibérico; because of the preservation process, the end product is very different and much more valuable than fresh Iberian pork. from the cooked tomatoes. “There are a huge amount of Americans that are now visiting Spain — Barcelona being a premier destination, and conservas is a tradition in that area,” Harris said. But if you can benefit from incorporating high-quality tinned fish and seafood into your diet — and they help displace a diet of processed meats and junk food — it presents a tremendous opportunity. 40+ Popular Types of Fish—Ranked for Nutrition, 10 Best Chip Alternatives for Weight Loss, Grains With As Many Health Benefits As Quinoa, 12 Things That Happen to Your Body When You Eat Eggs, 18 Tasty Ways to Satisfy Your Avocado Cravings. He raved about the health benefits, cost-effectiveness, and convenience of these protein-packed little cans. You can even purchase this product pickled but I find that the best way to eat pickled herring is fresh. “Broadly, Spanish food is becoming more well-known, and people are eating more seafood in the U.S., kind of as a health thing, and they are looking for quality.”. Unlike tuna, sardines and anchovies are low in mercury, a neurotoxin that’s particularly dangerous for children and pregnant women. Combine canned fish with eggs, oats, lemon juice, chopped scallions, and spices. You can also completely skip the carbs and go for a light and lean dish by using bib or romaine lettuce to wrap a canned fish mix. And for your complete guide to the good, bad, and fishy, don't miss our exclusive report on 40+ Popular Types of Fish—Ranked for Nutrition! Feel free to make fun of me for being a stereotypical millennial, but one of my favorite preparations is drained sardines or mackerel on top avocado toast with lemon, cracked black pepper, and pickled red onions. For nearly two centuries, canned seafood has been viewed as a delicacy in Southern Europe. Stuff your potatoes, but not your belly! People in Spain and Portugal love canned seafood, or conservas. The canned varieties, however, are nutritional powerhouses. If you're looking to cut back on the starchy carbs, you could even bake the potato and scoop out the center (making even more room for stuffing). BPA leaks into foods that are acidic or fatty, like tomatoes, tuna, and baby formula. This means that canned seafood can be transported and stored using much less energy than fresh or frozen products. For more delivery and carryout options that you should be steering clear of, check out Eat This, Not That! But when you're yawning at the thought of your salad, it's worth reminding you to jazz it up a can of tuna or salmon. Even Whole Foods has a few options, from entry-level anchovies to interesting products like canned octopus or José Andrés-branded mussels and uni. Cut out the center of the tomato, add tuna (and your choice of veggies and spices), top with cheese, and bake in the oven until the cheese becomes lightly browned. By mixing a can of clams into a nutritionally barren Canned tuna, a large roma tomato, and cheese are all it takes. But forget the fat and go for seafood! Some people are happy to eat it straight out of the can, with nothing or just with a little salt and pepper, but it’s perfectly reasonable to prefer something slightly more sophisticated. Fish have low acidity, levels at which microbes can flourish. Get the best food tips and diet advice every day. While many Americans associate canned food with tough times and wartime bunkers, those in Spain and Portugal see the cans as small packages of gold, and they’re often willing to pay the price.