Illustrated by Anna Sudit.
Canned Fish, Such As Tuna & SalmonWhat it costs:
About $2-$5 for a can of tuna and about $4-$5 for a can of salmon.Why it's healthy:
Canned tuna and salmon are excellent sources of vitamins B6 and B12, magnesium, potassium, selenium, and anti-inflammatory omega 3 fatty acids. (So are other varieties of canned fish, like sardines and anchovies — but they can be more of an acquired taste.) And, salmon is one of the best food sources of vitamin D, a nutrient that’s crucial for our immune function
, bone health,
and mental health
. Canned fish is "a very portable option, and it also has good sources of omega-3 fatty acids," says Crandall.How to cook with it:
Don't worry about removing the bones if there are any — unlike the bones in fresh fish, which can pose a choking hazard, these bones are softer as a result of the canning process. And, canned fish bones are a terrific source of dietary calcium
. Make tuna or salmon burgers in a food processor: Combine the fish with a little olive oil or mayonnaise, breadcrumbs, and the seasonings of your choice, then pan-sear the patties until golden brown on both sides. For a quick, easy lunch, simply add the fish (right out of the can) to a salad with a little olive oil and lemon juice.Build a quick meal from this shopping list:
Make a kale and apple salad, top with canned fish, and dress with olive oil and lemon juice.