An Easy Guide to Tinned Fish
What to eat and what to buy
Tinned fish is having a revival. Forget the shriveled up overly salted limp anchovies that go to die on pizzas, instead, imagine sweet meaty Tuna Fillets in Rosemary Olive Oil, deliciously unctuous Spiced Mackerel Pâté and Scallops in Galician sauce.
By popular demand (hello, Tiktok & Instagram friends) I’ve compiled an easy guide on everything to do with tinned fish from recipe ideas and pairing recommendations to clickable links of where to buy the most delicious tinned fish.
So, what is all the fuss about tinned fish? The reality for the home cook is that if you have a variety of tinned fish sitting in your pantry, there is no fuss.
Unlike fresh fish, tinned fish has a long shelf life making it a convenient and versatile source of protein for any meal or snack, at any time of the day. I grew up on tinned fish and so I couldn't be more excited, (now that my palate is a little more refined) to experiment and create recipes and tinned fish boards using a wide variety of options - we will get to those a little later.
Where do I start with tinned fish?
You might find yourself overwhelmed with choice. I don’t blame you. After all, there is an amazing variety of fish to choose from including: scallops, razor clams, octopus, sea urchin roe, cockles, clams, shrimps, squid, Baltic Sea sprats (not as frightening as they sound, I assure you) herring and oysters, to name but a few.
You may, however, feel a little more confident starting with species that you have already encountered such as sardines, salmon, mackerel, tuna or anchovies. Start small. Buy sardines in tomato sauce and spread on hot buttered toast. Delicious, nutritious and satisfying. I would also suggest buying tinned tuna, specifically those in olive oil, as these taste so much better than tuna in water.
Is tinned fish good for you?
Tinned fish are generally at least as nutritious as their fresh counterparts in terms of protein and essential nutrients such as omega-3 fatty acids. In fact, the omega-3 fatty acids found in tinned oily fish such as sardines, tuna and salmon have been shown to reduce inflammation, lower blood pressure and reduce heart disease, as well as improve cognitive function.
Now, I'm not quite sure how all those health benefits hold up when you spread sardines over a thickly buttered baguette, but apart from the occasional essential indulgence, let's imagine the same health facts remain.
Where do I buy tinned fish?
To access an impressive range of tinned fish products start by browsing the shelves of the canned food aisle at your local Trader Joe’s (USA) or Waitrose (UK). Of course, you can also visit your local deli, farmers’ market, food hall, cheese shop or perhaps even fish monger, where you are sure to meet with a positive response to queries about different varieties of tinned fish as well as information about suppliers. Small independent retailers want and need to establish a personal relationship with their customers so take advantage of their knowledge and enthusiasm whilst supporting a local business.
I would also suggest an online search for specialist suppliers or a scroll through Amazon vendors (see below for tinned fish recommendations + links) to find a wealth of independent businesses not only offering a wonderful array of products as well as gift and subscription options, but also detailed information about their fishing, processing and sustainability policies. I can highly recommend visiting thetinnedfishmarket.com.
If you seek a little flavor adventure, you can't go wrong with the selections and pairings below.
Tinned fish recommendations and pairings
Ortiz Bonito Del Norte Tuna in Olive Oil.
Sweet, meaty and my current favorite tinned tuna - try using this to make a tuna & avocado open sandwich. To do this mix tuna, dill, lemon, paprika, mayo, Tabasco, shallots and don’t be shy on the salt and cracked black pepper. Layer the tuna mayo on a toasted flat bread with avocado and tomato and a little Everything but the bagel seasoning on top - I challenge you to create a finer weekday lunch.
NURI Spiced Mackerel in Olive Oil
Subtle, slightly spicy and utterly delicious mixed into a cream cheese and eaten with ritz crackers topped with Guindilla Peppers or some kind of chili crunch.
La Narval. Mackerel Fillets in Tomato Sauce
A classic combination and utterly divine on hot buttered sourdough toast with a little Maldon smoked salt.
La Narval. Squid Pieces in Ink Sauce
For the more adventurous flavor seeker. I like to enjoy squid on a french butter biscuit with cream cheese, 'Nduja and hot honey.
King Oscar Royal Selection Sardines In Extra Virgin Olive Oil with Red Bell Pepper, Garlic, Rosemary & Hot Chili with Sliced Spanish Manzanilla Olives
Absolutely delightful when paired with creamy cheese or creme fraiche on a freshly baked, warm, and crusty French baguette - the type with a pointed tip that could easily double as a sword in a duel.
Yummy with lemon pasta and parsley. If the notion of indulging in seafood with visible appendages troubles you, you might prefer adding a handful of anchovies to a sizzling pan, along with a touch of butter and oil, plus a squeeze of lemon, to elevate your pasta dish.
PATAGONIA PROVISIONS Smoked Mussels
Pair with seeded crackers, LES PRES SALES Sea Salt Camargue Butter and a dirty martini or negroni and there, your Friday night is sorted.
La Narval. Galician Mussels in Spanish Escabeche Sauce
Fantastic for a cheese melt. First mix chopped mussels or clams with 'nduja, mayo, lemon, shallots, chili flakes and mustard. Toast some focaccia, layer on slices of sun dried tomato and the unctuous mussel mixture with plenty of grated cheese. Broil/grill for a few minutes and when the cheese is bubbling, top with caper berries, chives and shallots. This works best with mussels or clams, but you could of corse use razor clams if you’re feeling funky.
Great for gifts
If you're in search of festive gifts, consider opting for a variety of selection packs. The ones listed below, are, in my opinion, wonderful choices.
Seafood Aficionado Captain's Choice Selection
Aye aye, sir!
Tinned fish or art pieces? Not only does Jose Gourmet provide the best, most beautiful packaging, but the product is perfection.
Fangst - Canned Nordic Seafood
FANGST means ‘catch’ in Danish and Norwegian. This is a small company worth supporting. Good people and a fantastic product.
Recipes
Cooking with tinned fish is a delightful kitchen secret. Need a filling brunch before tackling the weekend shop? Why not add tinned salmon together with sun-dried tomatoes and dill to your cheesy frittata or perhaps spread chopped anchovies on your avocado toast. The later is particularly good on toasted and buttered sourdough, but then, isn’t everything?
I suggest that instead of trying to decide which fish to use, you focus on the specific meal you are aiming to prepare and shop accordingly. Once you get used to incorporating tinned fish in your weekly meal plan it won’t take long before you have established a list of favorite fish and recipe options.
Breakfast & Brunch.
Earlier, I suggested adding salmon to your frittata or anchovies to your avocado toast. But what about frying your eggs in anchovies in a little oil for added umami? Or perhaps pan frying sardines together with minced garlic and fresh chili? There is something incredibly indulgent about spreading this mixture on warm crusty bread topped with whipped cream cheese or labneh before squeezing over a little lemon juice and topping with crispy shallots.
Brunch & Supper
Brunch and supper are perhaps my favorite 'meals' of the day. Not quite dinner, not quite breakfast; I like the in-betweenness and freedom that these meal options present. Let’s face it, where there are no rules, deliciousness beckons.
Recently for brunch I’ve been enjoying a toasted sesame bagel with cream cheese. I start by mixing Jose Gourmet Smoked Salmon in Extra Virgin Olive Oil, dill and lemon into cream cheese before slathering it on the bagel. I then top this unctuous concoction with capers, pickled red onions and extra dill.
And for supper? Every Friday my family and I enjoy ‘Cocktail Club’ where we make cocktails and indulge in cocktail snacks. Recently we have been enjoying tinned fish boards. Imagine a cheese or charcuterie board and then just add tinned fish. I'd recommend Ritz crackers, toasted baguette, olives and perhaps a selection of charcuterie and/or your favorite tinned fish alongside good French butter, crème fraîche and chutney. For those who can take it, perhaps include some sweet chili jam/chili crunch.
Another snacky supper idea is tomato sardine butter with crackers. Simply combine a pack of sardines in tomato sauce with good butter, Tabasco and a little flaky salt then spread on crackers - simple and heavenly.
Lunch.
Let’s start with pasta. There are very few people who do not like pasta, so think about flavor combinations that you already enjoy, and then play with the idea of adding tinned fish, even if only as a small component of the dish. Of course, there is always the tried and tested Pasta Tuna Salad - a childhood fav of mine, (pasta, mayo, lemon juice, tinned tuna, chives) but have you thought about adding anchovies, lemon zest and capers for an extra bite?
Which condiments and pairings go well with tinned fish?
Here is a shopping list complete with links you can click on. All these items are great for cooked recipes or as part of a tinned fish board.
Well done, if you have made it this far. By now, you will hopefully have gained increased confidence as a result of adopting a more experimental approach to including tinned fish in your weekly meals.
So, why not invite your friends round, get them to bring one item on the shopping list above (a great way to share the cost) and prepare a tinned fish board. Include fish that you might normally avoid, feature interesting breads and crackers as well as creamy butter and don’t hold back on the condiments! If you need any further ideas don't hesitate to check out my Tiktok where there are plenty of creative recipes and snack ideas.
I was also thinking of writing a gift guide for foodies, let me know in the comments if this would be useful!
Loved this! Thanks for putting it together, I want to try everything you've suggested.
I’m not a huge tinned fish person, but hearing you speak so passionately about it, I’ll have to give it a try!