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eat well with canned fish

Do you eat two full portions of fish a week? And do you make sure one of them is oily fish? According to official guidelines, that’s what you need to do to have a healthy balanced diet1, and with Princes Fish it’s really simple to do.

There are lots of different nutrients in Princes canned fish, not to mention that it’s affordable, versatile and delicious. Oily fish such as Princes Salmon or Mackerel is high in omega 3 fatty acids1 – eating the recommended 250mg a day of omega 3’s helps the heart to function normally2, but most of us only manage to eat just over a third of a portion a week3 – that’s two thirds short!

As well as omega 3, Princes Fish is a great source of protein4, and swapping red meat for Princes Tuna in Brine or Springwater will help reduce your saturated fat intake, which in turn helps you keep your blood cholesterol at a normal level5.

Princes Fish comes ready to eat, meaning rather than spend time preparing your meal, all you need to do is enjoy it. What’s more, keep a supply of Princes Tuna, Salmon and Mackerel in the cupboard and thanks to the canning process, you can enjoy the nutritional benefits of tasty canned fish whenever you like.

Why not visit our recipes section for Really Simple, Royally Good inspiration? There’s Princes Tuna jacket potato toppings, Red Salmon fishcakes, Mackerel salads and more. What are you waiting for?

Fish Bowl
Top 5 Reasons to enjoy Canned fish from Lucy Jones
Ready when you are & no waste
A great source of omega 3*
High in protein**
Low in saturated fat***
Quick & easy – enjoy for lunch or dinner!
Princes line banner
Lucy Jones

Lucy Jones

Registered dietician and TV presenter

As an experienced dietician and hard-working mum, Lucy understands the importance of fitting a good diet around busy daily life.

Her regular TV appearances include BBC’s Eat Well For Less and daytime programmes such as ITV’s The Titchmarsh Show and Loose Women.

Lucy works with families to show them really simple ways of improving their diet without breaking the bank. Canned food is a great place to start!

Making the most of mealtimes with really simple canned fish ideas!

By registered dietician and TV presenter, Lucy Jones

Official guidelines tell us that a healthy balanced diet should include at least two portions of fish a week, including one of oily fish1. This is because fish and shellfish are good sources of lots of different nutrients. Oily fish – such as mackerel and salmon – is also particularly high in long-chain omega 3 fatty acids1, and eating the recommended 250mg a day can help keep your heart working normally2.

Most of us should have more fish in our diet, including more oily fish. A national survey from Public Health for England showed that most of us (including all age groups) eat much less than the recommended one portion of oily fish a week3. For example, the average adult eats only 54g per week (52g for men and 54g for women), or just over a third of a portion3.

Eating more fish isn’t just about getting enough omega 3 fatty acids though, it can also boost the amount of all-important protein in our diets4 – which can help to maintain strong bones and muscles6 – and replacing red meat with tuna in brine or springwater can help reduce our intake of saturated fat.

According to Public Health for England, most of us don’t realise that we’re eating far too much saturated fat – men have a particularly high intake thanks to eating too much red and processed meat3. Eating too much saturated fat can increase our cholesterol levels and our risk of suffering heart attacks and strokes5.

Using dishes with tuna in brine or springwater to replace some of our more traditional meals like sausage and mash, spaghetti bolognaise, or even chilli con carne, can help us to reduce how much red meat we eat which could also help to reduce our intakes of fat and saturated fat. Canned tuna in brine or springwater typically contains just 0.1g saturated fat.

I talk to lots of people about why they don’t eat enough fish and find that many don’t like preparing or cooking it, and avoid it for that reason. Canned fish is already cooked and prepared so can be eaten straight from the can, minimising the mess and the time needed to prepare.

This makes it an excellent source of ‘fast’ food – for example, just add your favourite canned fish to seeded toast and sliced tomatoes for a more balanced meal in seconds. In addition to being speedy, affordable and nutritious, canned fish is versatile and can be used in a huge variety of dishes.

Our favourites at home include jacket potato with tuna and salad, tuna pasta bake, and mackerel paté on toast, whilst my boys go crazy for homemade salmon burgers and salmon fishcakes.

Canning is a safe method of preserving food7, which makes canned fish a fantastic end-of-week savior when the fridge is looking a bit bare, and it doesn’t mean that the lack of a supermarket shop compromises your family’s diet.

Did you know that canned fish has a typical shelf life of between 3 and 5 years, much longer than frozen fish8? This is because the canning process kills off bugs that cause food to spoil and also creates a vacuum, which limits the nutrients being oxidized and lost9. The food stays safe for a long time, which helps minimise waste and means it’s there when you need it.

Whether it’s salmon, mackerel or tuna, add your favourite to some canned tomatoes, dried pasta or rice, and sprinkle in some dried herbs and some frozen veg for a delicious oven-baked family meal.

There is no better time to start introducing more fish into your family’s diets than now. Pop a few cans of fish like mackerel, salmon or tuna into your trolley this week.

Lucy Jones

For a full list of the references used on this page, click here