Tinned fish has made a big comeback. Once seen as an economical way to feed the family, tinned fish is showing up in gourmet markets. It is one of this year’s trendiest foods.
Tinned fish is also healthy. It is a good source of lean protein and omega-3 fatty acids, which are essential nutrients and your body does not produce enough for you to survive. That means you need to get them from food.
Using tinned fish and seafood is an inexpensive way to transform basics into delicious meals from a simple spread with bread and crackers or into pasta. Pile it onto a salad or make a sandwich. Mix it with a tomato sauce and use in pasta.
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For an elevated tuna melt, combine solid albacore tuna, chives, pickles, mayonnaise and chilis. Spread on toasted garlic-rubbed sourdough, topped with thin slices of extra sharp cheddar and broiled. Canned sockeye salmon can be done similarly, but with herbs instead of pickles and ricotta or cottage cheese on top, no broiling.
Canned tuna can be added to pasta, puttanesca style, with lots of olives, garlic, chilis and kalamata olives.
For a simple spread on toast or crackers, use tinned solid tuna with wasabi powder and mayonnaise, add in finely diced celery. The amounts are up to you. Some people like a milder wasabi hit and others love it strong.
Another tasty snack is sardines on saltines with sriracha.
Entertaining season is upon us. Consider serving a seacuterie board with three to six kinds of tinned fish, crusty breads, crispy potato chips and crackers, a variety of pickled vegetables, lemon wedges or a lemon vinaigrette and hot sauces and mustards.
I was pleasantly surprised by all the tinned fish I opened. If you are concerned about sardines or sprats tasting fishy, drain the oil from the tin before serving. Discard the oil. Also, purchasing sardines packed in water rather than oil do not have a fishy taste.
Sprats have a lovely smokiness to them.
The best tuna to buy is packed in extra virgin olive oil; the fillets should be large and in defined pieces rather than a bunch of flakes mushed together.
Smoked mussels are tender, whereas smoked scallops are chewy. If you have several choices, everyone will find a favourite.
A nicely presented grazing table of tinned fish and seafood with colourful accompaniments and crusty sliced baguette is eye appealing and inviting. Guests will be intrigued to try something new.
Smoked Salmon Pate
- 1 tin smoked salmon pate90 g
- 2 tbsp. horseradish 30 mL
- 2 tbsp. mascarpone 30 mL
- chives, chopped, for garnish
Mix thoroughly and refrigerate until serving. Serve with crackers.
Lemon Vinaigrette
This easy lemon vinaigrette recipe is a great one to have in your back pocket. It’s delicious and versatile. Perfect for tossing with salads, roasted vegetables and with a seacuterie board.
- 1/4 c. fresh lemon juice 60 mL
- 1 small garlic clove, grated
- 1 tsp. Dijon mustard 5 mL
- 1/4 tsp. sea salt, or more to taste 1 mL
- freshly ground black pepper
- 1/2 tsp. honey or maple syrup 2 mL
- 1/4 – 1/3 c. extra virgin olive oil 60-75 mL
- 1/2 tsp. fresh or dried thyme, optional 2 mL
In a small bowl, whisk together lemon juice, garlic, mustard, salt, pepper and honey.
Drizzle in the olive oil while whisking and continue to whisk until the dressing is emulsified. This will produce a creamier, thicker dressing. Alternatively, combine everything in a jar with a tight-fitting lid and shake to combine.
If your dressing is too tangy, add more olive oil, to taste.
Add the thyme, if desired, and season with salt and pepper, to taste.
Store in the refrigerator for up to one week. The olive oil will solidify in the refrigerator. To soften, let the dressing sit at room temperature for a few minutes and stir before using.
Olive, Orange and Egg Topping
Combine diced segments of one medium orange, six pitted and diced Castelvetrano olives and two tablespoons (30 mL) of extra-virgin olive oil in a medium bowl.
Just before serving, gently stir in half a cup (125 mL) roughly chopped parsley leaves and one diced hard-boiled egg. Makes about one cup (250 mL).
Smoky Tomato and Almond Topping
Toast 3/4 cup (175 mL) slivered almonds in a medium skillet over low heat until lightly browned, about eight minutes. Transfer to a medium bowl and stir in one-third cup (75 mL) diced oil-packed sun-dried tomatoes, plus one quarter-cup (60 mL) of the oil from the jar. Add one teaspoon (5 mL) smoked Spanish paprika, two finely diced garlic cloves and one-quarter teaspoon (1 mL) kosher salt and stir to combine.
Makes about one cup (250 mL).
Spicy Mint and Red Onion Salsa
Combine two tablespoons (30 mL) finely diced red onion, one seeded and finely diced serrano chili, two tablespoons (30 mL) fresh lime juice, and one-quarter teaspoon (1 mL) kosher salt in a medium bowl. Just before serving, gently stir in one cup (250 mL) thinly sliced mint leaves and one finely diced medium radish. Makes about one cup (250 mL).
Sarah Galvin is a home economist, teacher and avid supporter of local food producers. She has been a market vendor, grew up on a farm in southeastern Saskatchewan and is a member of TEAM Resources.
