Doctor's Note: Musings from the desk of Dr. Mitchell Rasmussen, D.C. KATE DAUGHERTY, MS, CNS

Surprise! It's Kate this month. Mitchell has graciously (or perhaps unknowingly 😜) handed over his usual Doctor's Note to me, and I've decided to use this opportunity to talk about something that I think deserves a liiiiittle more attention in the nutrition world: tinned fish.

I realize canned seafood is not exactly the most glamorous topic, but I promise there's a reason I'm dedicating an entire newsletter to it.

If you've ever worked with us at The Facility, you've probably heard us talk about the importance of eating more SMASH fish (Sardines, Mackerel, Anchovies, Salmon, and Herring). They're some of the most nutrient-dense foods we can incorporate into our diets, and yet I find myself having the same conversation with patients over and over again. We explain why these fish are so beneficial, everyone agrees they should probably eat more of them, and then comes the inevitable question: "Okay, but what am I supposed to DO with sardines?"

Which, honestly, is a very reasonable question.

I've spent years sharing recipes, sending Instagram videos, and trying to convince people that sardines deserve a permanent spot in their pantry, so I finally decided to compile all of my favorite ideas into one place. My newest blog, How to Eat Tinned Fish, is now live, and I'm hoping it might inspire a few of you to give these little fish a chance!

A little nutrition nerdiness first...

One of the biggest reasons I recommend SMASH fish is their concentration of EPA and DHA, the long-chain omega-3 fatty acids involved in cardiovascular health, brain function, and the regulation of inflammatory processes. While we can get omega-3s from plant foods like walnuts, chia seeds, and flaxseeds, those primarily provide ALA, which our bodies convert into EPA and DHA at a relatively low rate.

But omega-3s aren't the only reason these fish deserve some attention. Depending on the variety, you're also getting a substantial amount of protein, vitamin B12, selenium, vitamin D, and even calcium from the soft, edible bones in canned sardines. The SMASH fish also tend to be lower in mercury than larger predatory fish (hello, tuna!), making them practical choices for regular consumption. #mercurytoxicityisREAL

I generally encourage people to work toward three servings of SMASH fish each week, which might sound ambitious until you realize that two of those servings could come straight from a tin. There's no defrosting, no cooking, and very little cleanup involved..... which is exactly the kind of convenience I appreciate when we're talking about making nutrition habits sustainable.

Telling someone to eat sardines is one thing, but expecting them to open a can and enthusiastically eat the contents with a fork is probably NOT the best introduction.

Something acidic, something crunchy, and something creamy can completely change the experience. For example, sardines on toasted sourdough with Dijon mustard, lemon, and pickled onions are a very different experience from sardines straight out of the tin. Smoked mackerel is fantastic with cucumbers, fresh herbs, and a little tzatziki, while canned salmon can easily become the protein component of a rice bowl with avocado, vegetables, and chili crisp. A tin of fish, some good crackers, sliced vegetables, olives, and whatever cheese or dip you have in the refrigerator can make a pretty fantastic lunch without requiring an actual recipe.

You don't need to become an adventurous seafood enthusiast overnight! I just want you to find one or two combinations that you enjoy enough to make again.

I've rounded up the ideas for you.

The new blog is essentially the resource I wish I could hand to every patient after recommending more fish. It's full of ideas for everything from quick snacks and simple lunches to more substantial meals, with recipes and inspiration from other food creators who have figured out how to make canned seafood look surprisingly appealing.

I've also included some guidance on choosing tins, because the canned seafood aisle has become a bit of an adventure in recent years. There are some really interesting brands doing fun things with flavors and packaging, but I also want to remind you that a basic, affordable tin of sardines from the grocery store can be every bit as nutritious as the fancy $14 version.

For the 'I already love them' crowd...

If you're ready to do a little pantry stocking, I've put together a couple of collections to help you find some options worth trying.

​Shop my everyday tinned fish favorites [Amazon Store]​

​Explore some of the fancier tins [ShopMy Store]​

I hope this gives you a little inspiration to experiment with something new this week, or at least reconsider that lonely tin of sardines that's been sitting in the back of your pantry. Please hit reply to share any GREAT IDEAS you have for tinned fish that I can add to my recipe roundup or any of YOUR favorite tins - I'm willing to try it all!

Thanks for entertaining my little Doctor's Note takeover, I'll hand the newsletter back to Mitchell next month.