WIC Works Resource System
U.S. Department of Agriculture
Canned fish is loaded with nutrients like protein, omega-3 fatty acids, and many vitamins and minerals. Whether you’re a canned fish fan, or it’s new to your family, read on for tips or ask your WIC staff for even more ideas!
What kind of canned fish is available in my food package? Canned fish options that may be available in your program include canned salmon, Atlantic mackerel, sardines, Pacific chub mackerel, and light tuna. Check with your WIC staff for more information!
How do I cook canned fish? It is already cooked, so you don’t even need to cook it! Canned fish can be served from the can, or as an ingredient in a recipe.
What if I don’t use the entire can? Be sure to refrigerate leftovers right away and it’s recommended to consume leftovers within 3 to 4 days of opening a can.
Tips for Serving New Foods
- Offer new foods many times. Sometimes, new foods take time to be accepted, and it may take a child up to 8 to 10 tries to accept a new food!
- Start simple and add familiar flavors, spices, and food combinations.
- Offer at the start of the meal or snack.
- Try serving new foods in a meal with other food they like to eat.
- Let your child help make meals. Children get excited about tasting foods when they have been involved in the prep.
- Serve foods in small portions at meals and snack times.
Ideas to Try (no recipe required!)
- Spread on a cracker with a drizzle of freshly squeezed lemon and olive oil.
- Mix with plain yogurt for a creamy dip.
- Add finely chopped celery or onions, herbs, and a squeeze of lemon.
- Splash with hot sauce, lemon, and sprinkle with fresh herbs.
- Combine into pasta dishes to pack in the protein.
- Add sardines to toast, salad, pizza, and more.
Guacamole with Salmon
Add a boost of protein to your guacamole with canned salmon! Use as a topping on whole grain toast, as a dip with your favorite veggies, or enjoy on top of a salad.