Tinned fish; it’s quick, it’s easy, it boost the healthy protein and fat content of a meal…I mean what it there not to love? That is why it is the feature of this latest edition of the ‘Budget Bites’ series.
When it comes to the supermarket shelf and exactly which brand or type of fish to choose, keep a look out for a few things. The first, I am more favourable to sustainable fishing practices. The second, they are all nutritious in their own right, but like anything there are some that are more nutritious than others. This is mostly in the way of omega 3 content.
My top choices for omega 3 include: salmon, herring, sardines, mackerel and trout. When it comes to tuna, there is some concern over the mercury levels in both fresh and canned sources. Tuna also has negligible amounts of omega 3 when compared to the other sources listed above. For more on Omega 3 EPA and DHA – you can read this post. My best suggestion would be to mix up your tinned fish, rather than favour the same type or brand all the time.
Here are some fun kid-friendly and budget-friendly ways to incorporate them into your diet.
Healthy Tuna Pasta Salad.
Everyone loves a pasta salad. I don’t know about you, but I always cook way too much pasta than required. So, bring on a healthy tuna pasta salad. The necessities include: drained canned tuna, cooked wholemeal pasta and fresh herbs. Add your veggies of choice e.g. celery, baby spinach, corn, fresh tomato…really whatever veggies you like. Aim for at minimum 3 different veggies of differing colours. Add a little feta or baby bocconcini. Dress with a mix of olive oil, wholegrain mustard and lemon juice. Yum! You can also sub in salmon, trout or another tinned fish of your choice.
Salmon frittata with carrot and zucchini.
Again, who doesn’t love a frittata? Give your next frittata a boost with added protein and healthy fats from some tinned salmon. To serve 6, whisk together 8 eggs with a little milk of your choice. Set aside. In a pan cook up some leek or onion. Place in an oiled dish and layer up with some spiralised or finely diced zucchini (1 medium) and carrot (2 medium). A red capsicum would work well also as would fresh herbs like dill or parsley. Drain a reasonably sized tin of salmon off and distribute around the dish. Don’t forget to incorporate the small bones as these are super rich in calcium (you may want to mash it together a little first). Pour the egg mixture over the veggies. Top with some sliced tomato and cheese of your choice (optional). Bake until cooked. Serve with a side salad.
Sardines in a chunky tomato sauce.
Sardines do not appeal to the masses. But, for me, they truly are one of the most nutritious foods out there. Not to mention, they’re cheap and easily accessible too. Sardines on toast is a favourite – throw in some fresh avocado, tomato and parsley et voila! However, this may be a little too boring for some and it doesn’t quite mask the full flavour that is the sardine. Enter in sardines in a chunky tomato sauce – homemade edition – because less sugar than the store bought varieties. Heat an oven suitable pan with some olive oil and fry off one medium sliced onion or a sliced leek. Throw in some garlic and paprika – to taste. Add in 1 tablespoon tomato paste. Once combined and the onion/leek is translucent, add in some tinned crushed tomatoes (1.5-2 tins). Also, add in 1 tin of whole grape tomatoes. A decent dash of red wine would certainly not go a stray! Dice a medium zucchini and add to the sauce mix. Some mushrooms or eggplant would also work well here too. Add in some dried herbs now – e.g. basil, oregano, rosemary or we can stir through some fresh herbs at the end. Let the mix simmer and thicken up, you may need to reduce the heat to low once it has come to a boil. Add the drained tinned sardines (~10 butterflied sardines or more) to the sauce, spreading them around the pan and bake until cooked. Serve with some fresh parsley/herb of choice sprinkled on top and feta should you wish, a fresh squeeze of lemon and some crusty bread.
Other ways to use tinned fish:
- sandwiches and salads
- rice paper rolls/sushi
- curry
- stir fry with vegetables and rice/noodles
- fish cakes
- stews/mornay
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For other Budget Bites editions, check out the following – all kid-friendly and budget-friendly: