Proteins

Fatty fish

Fatty fish in a natural cooking pattern: salmon, sardines, mackerel — why they matter, how to cook them simply, and canned options that count.

Also known as: oily fish, salmon, sardines, mackerelweeknight mainssaladstoastbowls

TL;DR Fatty fish like salmon, sardines, and mackerel are efficient proteins for natural cooking. Keep canned fish for fast meals and cook fresh or frozen fillets with lemon, herbs, and olive oil.

Easy formats

Bake salmon with lemon and herbs
Sardines on toast with salad
Fish + vegetable sheet pan
Salmon leftover bowls

Recipe: Lemon herb salmon.

Frequently asked questions

Is canned fish worthwhile?

Yes. Canned sardines and salmon are affordable, shelf-stable, and excellent natural-cooking proteins.

How often should I eat fatty fish?

Many general dietary patterns encourage regular fish intake, but personal frequency can depend on health status, pregnancy, and local guidance. Use public-health guidance and your clinician for personal targets.

← All ingredients