Beginner's guide to choosing the best canned fish


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June 2016

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Beginner's guide on how to choose the best canned fish


We know that eating fish high in omega-3 is good for health. With its wealth of benefits such as increasing brain function and reducing the risk of heart diseases, it is no wonder these fishes are highly sought after.

Studies have shown that sardines, mackerel and salmon are the best natural sources of Omega-3 docosahexaenoic (DHA) and eicosapentaenoic (EPA). These 2 main fatty acids provide the most health benefits. Eating fresh and frozen sardines or mackerel are good ways to obtain Omega-3, but for a quick, convenient and affordable alternative, try canned fish! It has roughly the same amount of nutritional value.

Do you know how to choose your healthy fatty fish? Here is a beginner’s guide on things to take note!

fishiconChoose fish that comes with healthy ingredients

Opt for olive oil, tomato sauce or brine combination


The shorter the ingredient lists, the better!

Choose food with no colouring, no added flavouring and no added MSG


Fish that come from cold seas

Living in the extreme cold condition makes them fattier, juicier and richer in Omega 3.


Low sodium

The lower the sodium, the better! Opt for canned fish that has been accredited the Healthier Choice logo by Health Promotion Board.


Recipe: Steamed rice rolls with sardines


 Steamed Sardines Rice Noodle Roll


6 pieces flat rice noodles rolls (chee Cheong fun)
155g sardines in tomato sauce
1 medium red onion, chopped
1 carrot, julienned.
3 stalks spring onions, cut into 7cm

1 tablespoon oil
1 tablespoon chopped garlic
1 tablespoon light soy sauce
50ml water
1 tablespoon sugar, to taste

1. Mash sardines with chopped onions
2. Unroll the rice rolls and place it flat on a chopping board and cut into half
3. Place spoonful of sardine along with some spring onions and carrots
4. To make sauce, heat oil in a pan and saute garlic until franant
5. Add in soy sauce and water, bring to a boil and stir in sugar
6. Simmer until sauce thickens.
7. Spoon sauce over steamrolls and serve hot.

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