Nutritionists Open Up A Can: Sardines, Salmon & Tuna Recipes

We consulted registered dietitians Jess Cording, M.S., R.D., CDN, and Molly Knudsen, M.S., RDN, who shared their favorite ways to eat canned fish, from sardines to salmon to tuna.

Molly Knudsen is also a fan of canned fish for their "omega-3 fatty acids and protein, as well as their calcium and vitamin D (if you eat the bones)!" She enjoys sardines and light tuna, but her favorite is wild salmon.

Canned salmon is a great source of protein on top of a fresh, green salad (like this one). But for something a bit more hearty, she recommends making salmon cakes.

According to the USDA, 3 ounces of canned tuna is 22 grams of protein and only 100 calories. Knudsen will also top her green salads with the fish, but for a more nostalgic taste, she provided a lighter version of the classic tuna salad.

Not only is canned fish a great low-cost option, but it can also "be stored in the pantry anywhere from three to five years (unopened of course)," Knudsen said. Meaning, even if you don't eat it right away, it certainly won't go to waste. Bonus: It's also sustainable.