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Food Fish Simple Meals with Canned Fish

Canned fish is a quick, easy, and affordable way to add healthy protein to your meals. Options like tuna, salmon, and sardines are packed with nutrients that help your family grow strong and stay healthy.

If you’re short on time or cooking for a busy household, canned fish can be a great go-to.

question true Why Choose Canned Fish?

Canned fish has many health benefits:

  • ✓ High in protein to help build strong muscles
  • ✓ Rich in omega-3 fats for brain and heart health
  • ✓ Good source of vitamins and minerals, like vitamin D and calcium
  • ✓ Budget-friendly and shelf-stable, so it lasts a long time

Some canned fish, like salmon and sardines, even have soft, edible bones that provide extra calcium. Don’t worry, the soft bones are safe to eat (they’re pressure-cooked and very tender).

Did you Know?
Person opening can of food over bowl

Blue Blub Tips for Choosing Canned Fish

  • ✓ Choose fish packed in water or oil, depending on your preference.
  • ✓ Look for low-sodium options when possible.
  • ✓ For tuna, light tuna is often lower in mercury than albacore.
  • ✓ Check labels to see if bones are included for extra calcium.

Concentric circles How to Safely Serve Canned Fish

Hands preparing canned tuna with a fork
Mash Well
  • Break up the fish and bones thoroughly so there are no chunks.
  • Check for larger bones or skin (especially in canned salmon) and remove if needed.
Mother feeding toddler in high chair, both smiling
Start Small
  • If your child is new to fish, offer a small amount at first to watch for any reactions.
  • For younger babies (around 6+ months), mix with soft foods like mashed vegetables
Hand holding canned tuna, stirring with a fork
What About Mercury?
  • Salmon and sardines are low in mercury and considered good choices for young children.
  • Tuna can contain more mercury, so it’s best to choose light tuna and serve it in smaller amounts and less often.
Hands washing with soap and water
Food Safety Tips
  • Wash your hands before and after handling food.
  • Once opened, store canned fish leftovers in a covered container in the refrigerator and use within 1–2 days.

cook Easy Ways to Use Canned Fish

Canned fish is already cooked, so it’s ready to eat right away. Here are some simple ways to use it:

Four small sandwiches on a plate with napkin

MAKE A SANDWICH

Mix canned tuna or salmon with a little mayo or yogurt. Toss in some chopped celery for a little crunch, if desired. Spread on whole grain bread with lettuce or tomato.

ADD TO PASTA OR RICE

Stir canned fish into warm pasta or rice. Add vegetables like peas, spinach, or tomatoes, and mix in some shredded cheese for a complete meal.

Bowl of pasta with peas and shredded chicken
Bowl of grain salad with lemon wedge

CREATE A QUICK SALAD

Mix canned fish with mixed greens and chopped veggies like cucumbers, carrots, or bell peppers. Add a splash of lemon juice or dressing, if desired.

MAKE FISH CAKES

Combine canned fish with breadcrumbs, egg, and seasonings (like salt, pepper, garlic or onion powder, or Italian seasoning). Shape into small patties and cook in a pan until golden. If offering to young children, keep flavors mild and skip anything too salty or spicy.

Two rice cakes on a white plate

stacked rounded rectangles Canned Fish Recipes to Try

TUNA & VEGGIE WRAP

Ingredients

  • 1 can tuna (drained)
  • 2 tablespoons yogurt or mayo
  • ¼ cup chopped veggies (like celery, cucumber, or carrots)
  • 1 whole wheat tortilla

Directions

  • 1. Mix tuna, yogurt or mayo, and veggies in a bowl
  • 2. Spoon mixture onto the tortilla
  • 3. Roll it up and enjoy
Wrap with vegetables on plate, dip in bowls nearby

SALMON & RICE BOWL

Couscous salad with vegetables, tuna, yogurt, and lemon
Tip!

For younger babies, mash everything well or serve components separately for easier eating.

Ingredients

  • 1 can salmon (drained, bones mashed if included)
  • 1 cup cooked rice 
  • ½ cup cooked vegetables (like peas, carrots, and/or broccoli)
  • 1–2 tablespoons plain yogurt or a drizzle of olive oil
  • Squeeze of lemon (optional)

Directions

  • 1. Place warm rice in a bowl
  • 2. Add salmon and gently mix
  • 3. Stir in vegetables
  • 4. Top with yogurt or olive oil and a squeeze of lemon
  • 5. Mix and serve

SARDINE TOAST WITH LEMON & AVOCADO

Ingredients

  • 1 can sardines (drained, bones mashed if included)
  • 1–2 slices whole grain bread (toasted)
  • ½ avocado (mashed)
  • Squeeze of lemon juice
  • Pinch of salt and pepper
  • Optional: finely chopped tomato or cucumber

Directions

  • 1. Toast the bread
  • 2. Mash avocado and spread onto toast
  • 3. In a small bowl, mash sardines with a squeeze of lemon
  • 4. Spoon mashed sardines on top of the avocado
  • 5. Add a pinch of salt and pepper, and any optional veggies
Avocado toast topped with tuna, garnished with lemon slices
Tip!
For younger children, mash everything together and serve on soft toast or as a spread with crackers.

REFERENCES:

American Academy of Pediatrics (via HealthyChildren.org). (2021, September 8). Healthy Fish Choices for Kids.
https://www.healthychildren.org/English/safety-prevention/all-around/Pages/Protecting-Your-Children-From-Contaminated-Fish.aspx

National Institutes of Health. (2024, May 5). Mercury in Food.
https://www.fda.gov/food/environmental-contaminants-food/mercury-food

U.S. Food and Drug Administration & U.S. Environmental Protection Agency. (2024, May 5). Advice About Eating Fish.
https://www.fda.gov/food/consumers/advice-about-eating-fish

U.S. Food and Drug Administration & U.S. Environmental Protection Agency. (2022, February 17). Questions & Answers from the FDA/EPA Advice about Eating Fish for Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 to 11 Years.
https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-those-who-might-become-or-are-pregnant-or

Author: Amanda Hojnacki