For an easy and economical alternative to fresh fish, consider canned fish. There are advantages in using canned fish:  safety, hygiene, nutrition and flavor. Moreover, in the kitchen, canned fish is ideal for making salads, pasta and rice dishes and appetizers

Tuna

Skipjack and albacore are good varieties to buy. Wild Planet brand is sustainably pole-and-line-caught. Mix it into a salad with fresh chard and white beans; use it for fish tacos; stuff it in tomatoes.

Salmon

Look for sockeye or the milder pink variety. The small pin bones are often cooked with the fish, adding extra calcium. Make salmon burgers or fish cakes; put it in a creamy chowder; try it smoked—Patagonia sells pouches that are perfect for hiking and camping.

Sardines

These tiny fish have a bold taste and are dense with omega-3 oils. Bela brand offers them smoked in different flavors. Add to an antipasto platter; top crostini; delicious grilled.

Anchovies

Small and salty, they’re not just for Caesar dressing—toss on Puttanesca pasta sauce; stir into fish stew; wrap around olives.

Crabmeat

While there are many subcategories and fine distinctions in the area of canned crabmeat, there are a few main categories. Knowing these will help you save money when deciding what type of crab meat to purchase for the meal you’re planning.

Lump crabmeat is best for fancy, impressive-looking dishes where appearance matters, like Butter-poached Crab, Crab Cakes or Crab Louis, where you want big chunks that will hold together with minimal binders.

Backfin grade is made up of smaller, broken chunks of lump crabmeat mixed in with flakes of white body meat. It’s less expensive than lump crab meat. Good for salads and pasta dishes.

Claw Crabmeat is the least expensive and most flavorful grade. It is pinkish-brown rather than white and has a hearty crab flavor that doesn’t get lost under seasonings. Great for soups, crab meat stuffing, tacos, stir-frys, etc.

Clams

While overfishing has been an issue for some species that find their way to the market, that’s not the case with clams. Harvesting of both the Atlantic surf clam, also called the sea clam, and the ocean quahog have been well within the quotas, according to statistics from the National Marine Fisheries Service.  Minced and chopped clams are good in chowders and pasta dishes.

Crabmeat Artichoke Appetizer

Ingredients

• 1 can(6 oz) Lump Crabmeat, drained
• 1 can (13.75 oz.) artichoke hearts, drained and chopped
• 1/3 cup light mayonnaise
• 1/3 cup nonfat plain yogurt
• ½ teaspoon lemon pepper seasoning
• ½ cup shredded Italian Fontina cheese

Directions

Place the drained crabmeat in a glass bowl and cover with cold milk. Set aside for 10 minutes. Drain well. (This technique gives canned fish a fresh taste.)

Preheat the oven to 350°F.

In a 1 1/2 quart baking dish, combine crab, artichoke, mayonnaise, yogurt and seasoning.  Sprinkle with cheese.

Bake 25 to 30 minutes or until hot.  Serve with crackers or sliced baguette.

Artichokes with Bagna Cauda

Makes 6 servings

Ingredients

• 3 heads of garlic, cloves separated, papery skin removed (but cloves left unpeeled)
• 3 tablespoons butter
• 1 2-ounce tin anchovy fillets, drained and chopped
• 1/2 cup extra-virgin olive oil
• 6 large artichokes, stems trimmed, top 3/4 inch removed, tips of remaining leaves trimmed

Directions

Place unpeeled garlic cloves in small saucepan. Add enough water to cover garlic cloves by 1 inch. Bring to boil; reduce heat to medium-low, cover, and simmer until garlic is tender, about 25 minutes. Drain; transfer to plate. Chill garlic cloves until cool enough to handle, about 10 minutes. Squeeze garlic cloves from their peels and place cloves in a small bowl. Using fork, mash garlic cloves until smooth.

Melt butter in heavy small saucepan over medium heat. Add anchovies and sauté 1 minute. Add mashed garlic and olive oil. Simmer over low heat 10 minutes to allow flavors to blend, stirring occasionally. Season to taste with salt and pepper.

DO AHEAD: Can be made 1 hour ahead. Let stand at room temperature. Rewarm before serving, stirring occasionally (bagna cauda will separate when served).

Add artichokes to large pot of boiling salted water. Cover and cook until just tender when pierced through stem with fork, turning occasionally, 30 to 40 minutes, depending on their size. Drain.

For serving:

Place 1 hot artichoke on each of 6 plates. Divide bagna cauda among small bowls or ramekins. Serve artichokes with warm bagna cauda. Pull a leaf off the artichoke and dip it into the sauce.

Tips:

To separate garlic cloves quickly, place the head of garlic on a work surface, then push against the top or bottom of the head of garlic with the palm of your hand.

Use kitchen scissors to cut off the tips of pointed artichoke leaves.

Spinach Salad with Sardines and Crispy Prosciutto

Ingredients

• 1 lemon, zested, plus 3 tablespoons juice
• 1/4 cup extra-virgin olive oil, divided
• Coarse salt and freshly ground black pepper
• 1/4 cup golden raisins
• 2 ounces thinly sliced prosciutto, torn into 3-inch pieces
• 8 cups baby spinach (6 oz)
• 1 can (4.25 ounces) sardines, packed in olive oil, drained
• 2 tablespoons freshly minced chives

Directions

Whisk the lemon juice and 3 tablespoons of the oil in a small bowl. Season with salt and pepper and stir in raisins.

Heat oven to 400 degrees F. On a rimmed baking sheet, arrange prosciutto in a single layer and brush with remaining tablespoon of oil. Bake, rotating halfway through, until crisp and deep golden brown, about 9 minutes.

Arrange spinach on a platter and top with sardines, prosciutto, lemon zest and chives. Drizzle with dressing and adjust seasoning as necessary.

Tuna Minestrone

Ingredients

• 3 cans or pouches (5 oz) tuna, drained and flaked
• 2 cans (14-1/2 oz. each) chicken broth plus water to equal 4 cups
• 1 can (14-1/2 oz.) ready-cut Italian-style tomatoes, undrained
• 1 can (15-1/4 oz.) kidney beans, drained and rinsed
• 1/4 cup tomato paste
• 1 teaspoon Italian dried herb seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon ground pepper
• 1/2 cup dry small shell pasta
• 2 cups frozen mixed vegetables (zucchini, carrots, cauliflower, Italian green beans, etc.)
• 3 cups fresh romaine lettuce cut crosswise in 1-inch strips
• ½ cup freshly shredded Parmesan cheese

Directions

In a 4-quart saucepan, combine chicken broth mixture, tomatoes with liquid, kidney beans, tomato paste, herb seasoning, salt and pepper.  Bring to a boil over high heat.  Add pasta and frozen vegetables; simmer 8 minutes. Remove from heat; stir in tuna and romaine. Sprinkle with cheese and serve.

Salmon and Potato Gratin

Serves 6

Ingredients

• 2 pounds Yukon Gold potatoes, cleaned and unpeeled
• 1 cup parmesan cheese
• 1 pound canned salmon, boneless, drained
• 1/4 teaspoon fresh thyme, chopped
• Salt and freshly ground pepper
• 1 tablespoon cornstarch
• 1 cup whole milk
• 1 tablespoon Dijon mustard
• 1/4 teaspoon cayenne pepper
• 1 tablespoon unsalted butter, plus extra for greasing the baking dish
• 2 tablespoons fresh Italian parsley leaves, finely chopped

Directions

Preheat oven to 375° F.

Grease a 12 inch oval baking dish or a 9 x 13 inch rectangular baking dish with butter.

Cut the potatoes crosswise in 1/4 inch slices.

Layer 1/2 of the potatoes on the bottom of the dish in concentric circles. Sprinkle with 1/2 the cheese. Sprinkle with salmon and thyme. Layer remaining potatoes on top. Season potatoes with salt and pepper to taste. Sprinkle remaining cheese.

In a medium bowl combine cornstarch, milk, Dijon mustard and cayenne pepper. Pour the mixture evenly over the potatoes.

Cut butter into pieces and dot over the top.

Bake until potatoes are tender and the top is golden, about 1 hour. Sprinkle with fresh parsley and serve.

Linguine with Clam Sauce

Ingredients

• 1 pound linguine
• 2 cans (6.5 oz) minced clams with liquid drained – reserve the liquid. I like the Bar Harbor brand.
• 3 tablespoons extra virgin olive oil
• 3 cloves garlic, thinly sliced
• 1/2 teaspoon crushed red pepper flakes
• 1/2 cup chopped Italian parsley, divided
• Freshly ground black pepper and Kosher salt to taste
• 1/3 cup dry white wine

Directions

Cook linguine in boiling salted water until al dente. Drain.

In a large deep skillet add the oil, garlic, crushed red pepper and the drained clams. Cook on low about 2 minutes. Add the wine and bring to a boil.

Turn the heat down to very low and stir in the reserved clam liquid and the parsley.

Remove from heat and add the cooked pasta. Mix well and serve.

Posted by Jovina Coughlin in anchovies, Appetizer, bagna cauda, Beans, Bread, Cheese, clams, crab, Fish, Healthy Italian Cooking, Pasta, Prosciutto, Salad, salmon, sardines, Soup, spinach, tuna, Vegetables Tags: canned fish