The Healthiest Fish To Eat, According To A Registered Dietitian

Similar to anchovies (though larger in size and milder in flavor), sardines also pack a lot of omega-3s in their tiny tins. Additionally, they’re an excellent source of vitamin B12, minerals, and calcium (if you choose to eat the bones, that is). “I love wild sardines packed in extra-virgin olive oil—it’s one of my favorite foods, which is super weird,” Cording says with a laugh. “Whenever I’m stressed out, that’s what I’m always craving because those omega-3s are so soothing to our nervous systems and the olive oil, also, has so many antioxidants and healthy fats.” 

For people new to tiny tinned fish, Cording recommends starting with boneless, skinless sardine fillets. “It’s a very different experience, right? You’re not crunching bones—you’re a step removed,” she notes. “You’ve just got these nice little fillets, and again, you can find them packed in water, packed in olive oil—there are a lot of different ways you’ll see them sold.” Sardines can be mashed and served on toast, thrown into a salad, or rolled into a wrap.

Nutrition info for a 3.5-ounce serving of Atlantic sardines, canned in oil:

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