Greetings, Seafoodies!
While social media might have recently discovered the joys of tinned fish, the truth is that these little cans of seafood goodness have been culinary treasures for centuries. What started as a simple preservation method in coastal European communities has evolved into one of the smartest items you can stock in your modern pantry—and we’re here for it! Tinned seafood offers unmatched versatility, nutrition and convenience that deserves a permanent place in your meal planning.
But don’t let those tiny tins fool you—each one boasts an impressive array of nutritional benefits as well! Let’s break down what’s inside some of our favorites!
Tuna
A timeless classic, canned or pouched tuna wins big points when it comes to the nutrient department. Whether canned or fresh, tuna provides about 30 grams of protein in a 3.5-ounce serving, making it one of the highest protein-rich fish. Protein is important for helping to keep you feeling fuller longer, stabilizing blood sugar levels and preserving muscle. Tuna also provides a heaping dose of vitamin B-12 and heart-healthy omega-3s, which may help lower LDL cholesterol. Our Crispy Rice Rolls with Spicy Tuna and Mediterranean Tuna Pizza are two easy and delicious ways to get more seafood.
Salmon
Tinned salmon is a total nutritional multi-tasker. Recipes like our Simple Salmon Sliders or Salmon-Stuffed Avocado Boats not only contain those same incredibly beneficial omega-3s but are also an extraordinary source of vitamin D and calcium— two nutrients that can be tricky to get enough of. A single 3.5-ounce serving can provide about 25% of your daily vitamin D needs and calcium equivalent to a glass of milk. That’s a lot of bone-building potential in one small package!
Crab
Don’t leave tinned crab out of your pantry party! This shellfish shines as part of a picnic-ready Crab Salad and transforms an everyday dish into the Creamy Crab and Kale Lasagna of your dreams! Beyond the sweet, delicate flavor—crab delivers impressive nutrition—with minerals selenium (crucial for heart health) and zinc (supporting immune function, wound healing and cell growth). With its high-quality protein content, this adaptable alternative works beautifully any time of day, for breakfast, lunch or dinner (or even that 3 PM snack attack!)
Aside from these well-known options, gone are the days when tinned fish meant just a tuna sandwich (which we still love!). Today’s seafood aisle and specialty stores are overflowing with delicious possibilities! With rich salmon varieties to boldly seasoned sardines, delicate anchovies to shrimp—there’s a tin for every taste preference.
Want to add some extra oomph to your plate? Try experimenting with your favorite tinned seafood— but packed in a unique savory sauce. Many come in high-quality olive oil (to save and use as a bonus ingredient!), while others feature tomato sauce, herbs or smoky preparations that do half the work for you. And another major benefit? These little flavor bombs are shelf-stable until opened, meaning you’re always just a can opener or pull-tab away from something delicious, no last-minute grocery store dash required!
Connecting traditional European kitchens to your busy modern life, tinned fish has proven it’s much more than just a passing trend. It’s the rare pantry staple that combines convenience, nutrition, affordability and vast versatility—making it not just a social media sensation, but your new kitchen essential.
You’ll see what we mean when you try some of these recipes!
Small in size but not in flavor, sardines contain a rich taste—which pairs wonderfully with acidic ingredients like the lemon, salt, onion and kalamata olives in this elegant appetizer.
If there is any of this schmear leftover from snackin’ (we doubt it, but you might get lucky!)— treat yourself to some on a bagel/toast for an elevated breakfast!
Air Fryer Mac ‘n’ Cheese Tuna Bites
While toddlers to grandparents will love this recipe, these bites are an especially clever way to sneak more healthy seafood into kids’ diets—using an affordable, shelf-stable option.
Tuna Croquettes with Lemon-Caper Sauce
Experiment with a flavored canned or pouched tuna—like ginger sesame or lemon pepper—to bring a little extra zip to these cravable croquettes.
Crab is king here, but then we add avocado, artichoke, red pepper and onion for lots of extra freshness—throw in any other veggies that float your boat too!
Bright and delicious, this pasta recipe comes together in a snap—so you can have dinner on the table in about 20 minutes.
A fun take on the traditional burger, salmon sliders are easy to prepare for a crowd and can be dressed up or down depending on the occasion and time you have for preparation.
Double down on the latest craze—when building your board, include an assortment of unique tinned fish straight out of the can and leave their gorgeous packaging on display.
Enjoy these boats by the spoonful or toss on a side of chips and pretzels to scoop out the middle like a dip!
Everything Salmon & Egg Breakfast Hand Pies
You’ll probably want to devour these pies as soon as they come out of the oven, but they’ll keep just as well in the refrigerator or even the freezer as a meal prep possibility.
Crispy Rice Roll with Spicy Tuna
Enjoy all the flavors of expensive store-made sushi on a budget—our rice roll uses pantry staples and requires no special equipment!
As a side dish or whole meal—little Seafoodies will have fun helping you layer each colorful ingredient of this appetizing salad into the jars.
Starting with a premade flatbread or pizza crust is a real time-saver—if you’ve never had seafood as a pizza topping, here’s your sign to give it a try!
Pro tip: Don’t forget to reserve some of the pasta cooking water! The starch in it will thicken and bind the sauce to the pasta, so you won’t miss a spoonful of its amazing taste.
Grab n’ Go Mediterranean Salmon Frittata Cups
No flipping, no fussing—just plump, pillowy mini frittatas that will take your basic muffin tin from mundane to Mediterranean-inspired.
The hardest part of this creamy and craveable dish? Waiting for it to come out of the oven!
Garlicky Beans with Lemon, Dill and Trout
We guarantee you never thought a basic can of white beans and pantry-staple tinned trout could taste like THIS!
Just select your favorite type of tinned fish and you’ve got yourself an out-of-this-world cocktail (or anytime) snack.
Canned Salmon Pasta With Spinach & Lemon
When faced with that “I don’t know what to make” feeling—this recipe comes to the rescue. Plain noodles, canned salmon and any veggies you have on hand suddenly become pasta perfection!
Bright and appetizing, every beautiful bowlful gives off fancy vibes—but surprise!—is actually super simple to throw this recipe together.
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