Tuna, sardines, mackerel, anchovies, salmon, herring… All canned fish are not equal. Here are the best for the body according to Daisy Bodin, dietician-nutritionist.
Long relegated to the back of cupboards, canned fish are now making a resounding comeback. Practical, economical and ultra-nutritious thanks to omega-3 – these precious fatty acids that our body loves – they have it all. But among the multitude of references available on the shelves, two varieties really stand out. Daisy Bodin, dietitian-nutritionist, shares them for Journal des Femmes.
These are small oily fish. The omega-3s they contain “act on the arteries and the heart”and also have a positive impact on vision and the brain. “They reduce inflammation and act on the joints”continues the expert, adding that “They also promote good sleep”. To benefit from these benefits, Daisy Bodin recommends “eat fatty fish once a week”due to “100 to 150 grams”. Don’t worry if this quantity seems high: “Fatty fish are always less fatty than all meats”reassures the nutritionist. For comparison, “an oily fish has the equivalent fat of a minced steak 15% fat”.
Which species should you turn to first? For Daisy Bodin, it’s about “sardine and mackerel”. These blue fish also contain “very little mercury”. A considerable advantage, since large marine predators like tuna concentrate more of this heavy metal in their flesh. Both are fished along the French coasts, particularly in Brittany, a guarantee of freshness and proximity. But choosing the right fish is not enough: you still need to select the right canned fish.
The nutritionist’s advice? Opt for a can of natural fish and “not filled with oil, to have optimal nutritional quality”. And for good reason: “when there is oil, the fish will absorb a lot of it”she warns. This choice also makes it possible to avoid salt, which is often very present in prepared cans.
“Choosing a natural fish also makes it easier to use in recipes”slips the expert. She thus suggests “sardines mixed with pasta”or even an association with “broccoli and rice”. With the sunny days, it’s time to “a fresh salad with sardines, lemon and herbs, to which you can add some cucumbers, tomatoes and chickpeas”. Adding a few pieces of cod, rich in protein, can also complete the benefits of the dish. And for a nomadic lunch break, his favorite: “a mackerel wrap with a lemony yogurt sauce”. Enough to restore the nobility of the long-forgotten little box.
