NDSU Extension - Morton County


| Share

7 Ways to Use Canned Fish

Fish and seafood is a great source of lean protein. A 3-ounce serving of seafood provides more than half of an adult’s daily protein needs and has less than 100 calories.

However, many seafood and fish recipes are fairly high in fat as a result of deep-frying or frying. Grilling, steaming and broiling are methods of cooking that do not add extra fat. Adding butter sauce and mayo-based tartar sauce contribute flavor but also boost the calories. Fortunately, lemon juice and spices add flavor without calories.

We also get omega-3 fats from the fish and shellfish. The American Heart Association has recommended that we try to have two servings of fish per week because it can have heart health benefits. Salmon, tuna, crab, shrimp and other finfish and shellfish contain varying amounts of omega-3 fats.

Omega-3 fats, which are a type of polyunsaturated fat, have been linked by some researchers to enhancing heart health, lowering blood pressure and relieving arthritis symptoms.

If you decide to vary your protein sources, you can go easy on your food budget by trying canned or frozen fish and shellfish. Since fresh fish and shellfish are very perishable, be sure to shop for them last. Use your nose, too. Fresh fish should not have a “fishy” ammonia smell.

Be aware of any methylmercury advisories, which is particularly important for women who are pregnant, nursing or thinking about becoming pregnant.

When preparing fish and shellfish, be sure to fully cook seafood, but do not overcook. Fish and shellfish do not require long, slow heating to tenderize. Cook at a high temperature for a short time, and then serve it right away. Food safety experts recommend that we cook fish to an internal temperature of 145 degrees Fahrenheit or until it flakes with a fork.

We certainly have lots of tasty fish available from lakes in the Great Plains and Midwest, so enjoy your local catch and try a new recipe, such as this fish chowder recipe from the University of Maine Cooperative Extension Service.

Fish Chowder

5 potatoes, peeled and diced
2 c. water
1/2 tsp. salt
1/4 tsp. pepper
1 pound white fish (pollock, cod, etc.), cut into bite-sized pieces
1 onion, sliced
4 c. low-fat milk

Boil potatoes in water for 15 minutes. Add salt, pepper, onion and fish. Cook together until fish is done. Add milk. Heat and add more seasoning if desired. (You can add a little “kick” with a dash of cayenne pepper.)

Makes six servings. Each serving has 270 calories, 2.5 grams (g) of fat, 23 g of protein, 39 g of carbohydrate, 3 g of fiber and 340 milligrams of sodium.


Oven-fried Fish

2 pounds fish fillets (such as tilapia or cod)
1 Tbsp. fresh lemon juice
1/4 c. fat-free buttermilk
1 tsp. fresh garlic, minced
1/8 tsp. hot sauce
1/4 tsp. white pepper (or substitute black pepper)
1/4 tsp. salt
1/4 tsp. onion powder
1/2 c. cornflakes, crumbled
1 Tbsp. salad oil (such as canola or sunflower oil)
1 fresh lemon, cut in wedges

Preheat oven to 475 F. Clean and rinse the fish. Wipe the fillets with lemon juice and pat dry with paper towels. Combine the milk, hot sauce and garlic. Combine the pepper, salt and onion powder with crumbs and place on a plate. Let fillets sit briefly in milk. Remove and coat fillets on both sides with the seasoned crumbs. Let stand briefly until coating sticks to each side of the fish. Arrange on a lightly oiled shallow baking dish. Bake for 15 to 20 minutes on the middle rack without turning. Fish should flake with a fork and reach an internal temperature of 145 F. Cut into six pieces and serve.

Makes six servings. Each serving has 150 calories, 3.5 grams (g) of fat, 4 g of carbohydrate, 25 g of protein, and 210 milligrams of sodium.

7 Ways to Use Canned Fish

7 Ways to Use Canned Fish page 2



Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.