Sardine has lower saturated fats and is comparatively richer in vitamins, minerals, and other nutrients. It contains six times more calcium than mackerel. On the other hand, mackerel has more potassium and Vitamin D and is lower in cholesterol.
Can I eat canned mackerel everyday?
Although experts advise consuming up to four portions of oily fish, such as mackerel and salmon, per week, those who consume more may be endangering their health.
Health Risks of Sardines in Cans Sardines should ideally only be consumed about twice a week rather than daily. High cholesterol is a risk factor for heart disease, heart attacks, and strokes, the American Heart Association warns.
Are sardines and mackerel the same thing?
Sardines, mackerel, and herring all have slightly different tastes. While mackerel is milder and butterier than sardines and herring and more assertive, they can all be used in similar ways. They are available in a variety of ways, including whole or filleted, with or without skins, plain, smoked, in flavored oils or sauces.
By selecting smaller fish, you can also avoid toxins that may be found in larger fish, such as tuna. While energy is lost as one ascends the food chain, contaminants like heavy metals and microplastics have the opposite effect. For instance, when an organism consumes mercury, it “bioaccumulates,” or builds up inside the organism. A tuna has retained all of that mercury by the time it has consumed ten times as much other fish. Anyone eating it absorbs it themselves. By choosing that can of sardines or mackerel, you can still consume the recommended two servings of fatty fish per week while significantly reducing your mercury intake.
I asked a very informal question on my Instagram a few months ago: “How do you feel about tinned fish?” I anticipated mostly polar responses, but more than any other response — love it, hate it, or indifferent — “tinned fish-curious, but unsure what to do with it” took the lead. There are obvious advantages to eating the small fish that are typically sold in tins, such as sardines and mackerel, for both our health and the health of the ocean. What’s less clear is how to enjoy them.
For individual brands, many ecolabels and certifications are available, though all come with concerns about integrity in the face of profit. Of available third-party labeling operations, Marine Stewardship Council Certification (MSC, blue with a checkmark) is one of the more comprehensive: stocks have to be healthy, fishing methods must be low-impact and every fishery must clear an annual review. However, lack of certification doesn’t necessarily mean that a fish is unsustainable — certification is expensive, and not an option for all fishing communities.
It happened on a hot day in Boston when I wanted to jump into the Charles rather than turn on the stove in my uncooled kitchen. Sardines, which are skinless, boneless, and packed with water, have reportedly been compared to tuna salad. I wasn’t used to eating tuna salad as an adult after one too many soggy childhood sandwiches, but I decided to give it a try. After draining the can, I mixed the filets with some mayonnaise, pickles, capers, parsley, and lemon juice, noting that the smell wasn’t as bad as I had anticipated. It was the perfect thing for me to spread between some fluffy bread because it was briny, savory, and filling as well as bright, fresh, and acidic. Maybe fish from a tin were worth a second chance.
Because anchovies pack a lot of flavor in a small amount of meat, they have different uses from other small fish. Despite their reputation for pungency, anchovies are a surprisingly easy entry point into enjoying preserved fish. You might be unknowingly eating them already, since they’re widely used as a subtle, savory base for dishes that aren’t obviously fish-forward, like classic Caesar dressing. When warmed in oil, anchovies “melt” away and give a rich, salty layer of flavor that comes across as more meaty than fishy, like they do in this Caramelized Shallot Pasta.
FAQ
Which taste better sardines or mackerel?
The flavor of canned mackerel is richer (and milder) than that of sardines or anchovies, but it still has a lot of savory umami goodness.
Is mackerel as good for you as sardines?
Sardines and mackerel are incredibly healthy because they are high in omega-3s. 900 milligrams are contained in a four-ounce can of sardines, while 4,815 milligrams are contained in a 15-ounce can of mackerel.
What is the healthiest canned fish?
- Mackerel. …
- Sardines in Olive Oil. …
- Sardines in Soya Oil. …
- Sardines in Vegetable Oil. …
- Sardines in Water. …
- Light Tuna in Soya Oil. …
- Light Tuna in Water. …
- Tuna Salad With Black Eyed Peas.
Is sardine the healthiest fish?
“You can’t go wrong with sardines,” says Zumpano. They’re caught in the wild, a great source of omega-3 fatty acids, and reasonably priced. Sardines have one of the highest concentrations of omega-3 fatty acids and the lowest concentrations of mercury of any fish, providing 2 grams of heart-healthy omega-3s per 3-ounce serving.
