Not mackerel or sardines: the tinned fish doctors want you to eat — 50g gives 100% omega-3

A French gastroenterologist points to an unexpected front‑runner in the tinned aisle. Anchovies, used as an ingredient rather than a garnish, can outshine mackerel and sardines for everyday health gains when you handle the salt and keep portions sensible.

Why a gastroenterologist backs anchovies

Gastroenterologist Dr William Berrebi highlights tinned anchovies for their nutrient density, versatility and shelf life. He argues they supply valuable omega‑3 fats and high‑quality protein in modest portions. They slot into quick meals and survive months in the cupboard without fuss. That makes them a practical way to lift the quality of weekday cooking without extra cost or time.

Anchovies bring iron as well as protein. That mix supports energy and muscle maintenance, which matters more with age, especially for people over 50 who want to preserve strength while keeping meals light. They also sit lower on the marine food chain than many popular species. That position tends to mean less exposure to contaminants than large predatory fish.

Anchovies pack serious nutrition into small amounts: a 50 g serving can cover a full day’s omega‑3 needs.

Nutrients in a small tin

Per 100 g, anchovies provide around 23 g of protein and about 4.6 mg of iron. Those figures place them alongside lean meats on protein while adding fats that support the heart and the brain. You can work them into salads, pasta sauces or toast toppers without heavy cooking. A little goes a long way because the flavour carries.

Fans of mackerel and sardines get many of the same advantages. Yet anchovies often bring the same benefits in smaller portions, which helps with calorie control and meal planning. Tuna stays popular for convenience but raises questions about mercury for frequent eaters. Anchovies offer an alternative with less of that concern.

Keep it simple: a small tin, a bowl of pasta, ripe tomatoes and extra‑virgin olive oil can deliver a complete, balanced plate.

Salt is the snag: deal with it, don’t dodge it

Tinned anchovies often come packed in brine. That raises salt. People who live with high blood pressure, heart failure or kidney disease need to watch sodium. The good news: basic kitchen steps can lower it.

• Rinse fillets under cold water for 10–15 seconds to wash off surface brine.
• Choose “in water” or reduced‑salt tins when you find them.
• Drain oil or brine fully and pat dry to remove more salt.
• Balance salt with potassium‑rich sides, such as tomatoes, spinach or pulses.
• Season the rest of the dish less. Let the anchovy supply the savouriness.
• Scan labels per 100 g. Lower salt options help you keep totals in check.

How much fish fits into a week

Public bodies encourage regular fish on the plate. The French food‑safety agency ANSES suggests around 140 g of lean fish and 160 g of fatty fish each week. Anchovies sit with the fatty group, so they slot neatly into that pattern. Many UK guides say similar: aim for two portions of fish weekly, with one oily portion.

Targets to remember: ANSES advises about 160 g of fatty fish weekly; one tin of anchovies takes you a long way.

Build a plan that fits your cooking and your budget. You can split a tin across two meals because the flavour stands up. You can also combine anchovies with other fish across the week. That variety keeps meals enjoyable and spreads nutrient intake.

Quick ways to use them without fuss

Ten‑minute meals that make sense

• Speedy puttanesca: anchovies, garlic, capers, olives, chilli and tinned tomatoes over spaghetti.
• Green tapenade: blitz anchovies with parsley, lemon zest and olive oil; spoon over roasted vegetables.
• Niçoise‑style salad: lettuce, beans, tomatoes, eggs and a few fillets; dress with mustard and lemon.
• Caesar shortcut: mash anchovies into yoghurt‑mustard dressing; toss with crisp lettuce and croutons.
• Crostini: toast with lemon, anchovies and a smear of ricotta; finish with black pepper.
• Bagna cauda bowl: warm anchovies and garlic in olive oil; dip steamed broccoli, carrots and peppers.

Anchovies versus the usual suspects

Many shoppers reach first for sardines or mackerel. They remain solid choices, rich in omega‑3 and protein. Anchovies differ in a few useful ways. They bring intense flavour, so you need less. That means fewer calories and, if you choose well, less salt in the full dish. They blend into sauces without dominating. They also deliver iron, which helps people who want to support energy levels without red meat.

Concerns about contaminants influence choices. Large fish like some tuna species accumulate more mercury as they age and feed. Smaller fish such as anchovies sit lower on the ladder. That position reduces typical exposure. For people who eat fish several times a week, that distinction can help them plan safer variety.

Buying and storing tips

• Pick small tins you will use up in one or two meals to avoid waste.
• Look for firm fillets with clean edges; murky brine can signal rough handling.
• Store unopened tins in a cool, dark cupboard; keep opened fillets in the fridge and finish within two days.
• If the taste feels too salty, soak fillets in cold water for a minute, then dry before cooking.

Who benefits most

People over 50 gain from the protein‑iron‑omega‑3 trio in anchovies. Protein supports muscle maintenance. Iron backs oxygen transport. Omega‑3 supports the brain and the heart. Busy families gain too, because a tin can turn leftovers into dinner in minutes. Students and anyone watching costs can build balanced meals from pantry staples around an affordable fish base.

Small fish, big return: protein for muscles, iron for energy, omega‑3 for heart and brain — in one budget tin.

Extra guidance you can use this week

Try a simple rotation. Use one small tin of anchovies early in the week for pasta. Reserve two fillets for a salad later on. Fold the last fillets into a Friday toastie with tomatoes and herbs. You’ll spread your omega‑3 intake across several days, keep salt within range, and waste nothing.

Set a salt ceiling when you shop. Check the back of pack and compare brands per 100 g. If you usually season pasta water heavily, hold back when anchovies feature. Add lemon, parsley and chilli for brightness so you rely less on salt. If you take medication for blood pressure, ask your clinician how anchovies can fit into your plan and how often you should include them.

If you want to reduce meat at dinner, replace half the minced beef in a tomato sauce with finely chopped anchovies and lentils. The lentils add fibre and potassium. The anchovies fill in savoury depth, protein and omega‑3. The swap cuts cost and saturated fat while preserving flavour that pleases meat‑eaters.