In Defense of: Tinned Fish

There's a chance that when you encounter sardines or other canned seafood, your reaction is one of distaste. Maybe you have heard someone denounce them as noisome or disgusting. Perhaps your idea of tinned fish is fueled by the common discourse that degrades these marvelous morsels. I invite you to ask yourself, do I have an actual reason to believe these to be true, or are my ideas a result of others' experiences and not my own? If this is the case, my wish is that this article invites you to let go of some common misconceptions about tinned fish and make room for some indulgence.

That being said, if you are reading this thinking, “Toby, I genuinely believe tinned fish to be vile. I have tried and definitely do not like them,” then I totally respect that. Everyone has the right to dislike certain foods. I simply feel that the discourse around tinned fish, particularly sardines, has led to an unnecessary amount of undeserved hate that could be washed away should you give them a try and let your own experience be the fuel for your opinions. 

One of my favorite combos: freshly baked sourdough (shoutout to my dad), a tube of mustard, and fish of choice. Simple, delicious, and satiating. Best enjoyed in your favorite remote nature spot. 

My relationship with tinned fish began when a salty fillet of smoked trout from an unassuming Trader Joe’s can touched my tongue. I am no Trader Joe fein, nor do I glamorize a food simply because it bears the hallmark Trader Joe's logo; this just happened to be a really delicious can of fish. I had been exposed to the classic canned sardines before this dabble with trout, but had never been enticed or stoked when they would appear for lunch on a hike or with crackers as a midday snack. It was likely both my youthful palate that desired familiar and less intense flavors and the nature of sardines themselves that steered me away from the glistening can of fish. Yet this can of trout that I tried was tolerated by my younger self's palate, and is what I consider to be my initiation into the wonderful world of tinned fish. 

From this point on, my disdain of sardines grew into a tolerance, and my tolerance into a yearning. Once a young boy unwilling to eat them, I was now shelling out hundreds of dollars at European import stores in hopes of discovering new delicacies within the tin. Take this as proof that even those who think they dislike tinned fish can undergo a magnificent transformation.

Don’t have a bountiful charcuterie to pair with your sardines? No worries. A simple spread does the trick. This is an amalgam of the last rations I carried while traveling, and boom! What a wonderful combo was born!

By now, you might be wondering, “Okay, jeez, I guess I should give tinned fish a shot. But where do I start?” Well, you're in the right place. In my opinion, sardines are the best. Reliably scrumptious and with much variety, you cannot go wrong. That being said, they can take some getting used to. An unaccustomed consumer might be caught off guard by the crunchy spinal cord, tough fin, or slightly slimy skin. While these aspects aren't the most pleasant, I would argue that over time, one can come to deeply appreciate the raw and empowering feeling of popping a bite of nutritious fish–bones, skin, fins, and all–into one's gullet.

Still, if you are wary of going straight for a can of sardines, I might recommend trying a gateway fish, like I did with trout, to enter the world of tinned fish gradually. Smoked trout, canned salmon, and even mackerel can all be a more “pleasant” entry point, as they often feature more familiar tastes and have a firm, fillet-like texture that is easier for some to eat than the soft and, as my mom would say, “texturally challenging” parts of sardines.

I love sardines because of their price and transportability. When traveling through Switzerland this past summer, my family and I compensated for the steep costs by eating lots of sardine spreads in place of pricey meals out. Pictured above is one of these spreads consisting of soda crackers, apples, four local cheeses, and the star of the show–Bom Petisco Sardinhas em tomate.

If you thought the beauty of tinned fish ended at the sheer yumminess, you'd be wrong. A single can of fish, particularly sardines, is like a multivitamin from the ocean. You get high-quality protein that keeps you full, omega-3 fatty acids that support brain and heart health, and—thanks to those tiny crunchy bones—an excellent source of calcium. They’re also brimming with vitamin D and B-vitamins, nutrients many people are actually low on. In other words, that little tin delivers the same kind of nourishment you’d expect from a pricey salmon filet or multivitamin from the health food store, but in a cheaper, shelf-stable, and more convenient package.

Another beautiful thing about most tinned fish is how gentle they are on the planet compared to many other proteins. Sardines, mackerel, and anchovies are small, fast-growing fish that reproduce quickly, which means eating them doesn’t put the same pressure on the ocean as chasing after giant tuna or salmon. They are abundant, resilient, and thriving in places where bigger, slower species struggle. To ensure you're eating a sustainably sourced fish, look for an MSC Blue Fish certification on the tin. Additionally, because they’re canned, they don’t need constant refrigeration or fancy packaging, so their carbon footprint stays relatively low. 

I mean, come on. How does one say no to something so aesthetically pleasing? Cute packaging with rad art and endless variety. And not to mention the lack of plastic involved!

For both those who are already tinned fish enthusiasts eager to learn new ways to eat them and new folks wanting a course of action once the lid has been peeled back, here are some of my go-to ways to enjoy them. 

Number one: bread+can of choice+nothing else. The fish will supply a great dose of protein, the olive oil some healthy fats, and the bread some energizing carbohydrates–allowing you to hit all three macronutrients in one simple and easy meal. For this two-ingredient approach, I recommend a more hearty loaf with a nice crust and spongy interior. This allows for maximum oil absorption (if you're not mopping up the oil from the can, what are you doing?) and adds a nice crunch to balance out the soft fish and inner bread. 

Number two: fish pasta. Not only is this a great way to boost the nutritional value of pasta, but it grips hold of the pasta’s tastes and drags it to a heavenly realm of umami magic magnificence. It is also incredibly easy. I like to douse the pan in a HEALTHY amount of olive oil and throw in some shallots, garlic, and tinned fish, and just let that pan turn into a spattering flavor funtime. At this point, you can throw in some cooked pasta and call it a day, or add another sauce or ingredient of your choice; it is really hard to go wrong here.

Number three: salad. I am sure you’ve had fish salad before. I do not know about you, but when I think of this combo, I think of a large chunk of some sort of dry white fish sitting heavily atop a bed of wilted lettuce. Let me just say that the salads you can make with tinned fish will surpass this depressing dish eleven times out of ten. I like to base mine with arugula, kale, spicy mustard greens, or any leafy material that actually has some life to it. Lettuce is great with many foods, but I would suggest leaving it aside for tinned fish and grabbing something with a little more energy.

Once you've got a leafy green with personality and your fish of choice, you can go in any direction you like. I have put so many different things on my sardine salads: carrots, pomegranate, croutons, feta, blackberries, apples, microgreens, sprouts, squash, sweet potatoes, walnuts, onions, pumpkin seeds–the list goes on. I get that hearing all these foods together might sound gross, but as you learn the taste of tinned fish, you'll realize that so many unassuming combos can cultivate profound happiness when placed on the tongue. Just like an art exhibition curator, you'll develop the skills to create dishes whose components complement and highlight the star of the show: tinned fish. 

Tinned fish doesn't have to be gross, bland, or unexciting. Above, roasted kabocha and cauliflower florets mingle with smoked salmon and walnuts in a pomegranate molasses vinaigrette. So tasty that even my cat wants in on it.