Canned fish: What’s really in the tin, from omega-3s to mercury

Nikki BirrellNZ Herald·8 Oct, 2026 11:01 PM5 mins to readOily fish is recommended as part of a balanced diet but are all tinned fish products created equal? Kiwi dietitians give their advice. Photo / Herald composite Canned fish earns its pantry space. It’s convenient, shelf-stable and needs no cooking. But choosing between tuna, sardines and salmon involves more than deciding what tastes best on toast. Species, sauces and even the weight can make a difference. Here’s what to know, with advice from Julia Sekula and Lily