Tinned fish

Keeping a stock of tinned fish in your cupboard means you’ll always be able to create a quick, easy meal when time is short – and get closer to achieving the recommended two portions of fish each week. Tinned fish, in particular, is a great way to eat more oil-rich fish – tinned salmon, pilchards, mackerel, sardines, herrings, kippers, anchovies and slid all count. Meanwhile, tinned tuna, crab, mussels, scallops, squid, oysters, lobster and clams count towards one of your two portions of fish each week. 

Many varieties of tinned fish such as tuna, salmon and crab make great sandwich and jacket potato fillings. They’re also great for serving with salads, topping pizzas and adding to pasta dishes. Sardines, mackerel and kippers are tasty on toast or can be made into a speedy paté. 

Look out for jars of fish, too, such as mussels, cockles and anchovies. Tinned fish can contain more salt than fresh fish (especially if it’s smoked) so always check labels and choose products that contain the least.

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