4 Great Reasons to Add These Small, Sustainable Fish to Your Diet

For years, small fish have been overlooked, often seen as nothing more than bait. They've had to battle an unflattering reputation, especially with the oily, pungent, and salty contents of canned varieties. But in recent years, these small fish have gained favor, and for some very good reasons.

First, there's the issue of sustainability. Because these fish are at the bottom of the food chain, they require minimal resources to thrive. Unlike overfished species such as tuna or salmon, small fish are still abundant in the wild, avoiding the negative impacts of fish farming, which depletes resources, pollutes the environment, and disrupts ecosystems. Plus, different species of small fish thrive in various temperatures, so they don't face population declines all at once.

The second benefit is their impressive health profile. That oily texture, once seen as a downside, is actually a sign of nutrient density. Anchovies and sardines are packed with omega-3 fatty acids, making them some of the best sources around. On top of that, these tiny fish are loaded with vitamins, minerals, proteins, and amino acids, and their soft, edible bones provide a fantastic source of calcium.

The third (and most recent) perk of these small fish is their convenience in the form of canned products. Once regarded with disdain, canned fish have become a valuable source of preserved protein. Whether packed in oil or water, these fish retain all their nutritional value, making them a great option for quick, nutrient-dense meals.

And of course, the fourth reason to love small fish is that they're incredibly tasty! Whether eaten on their own or incorporated into various dishes, these little fish pack a punch with big, bold flavor in a small bite.

Keep reading for a guide to some of the most accessible and versatile small fish, along with delicious recipe ideas and ways to enjoy them.

Anchovies

Once dismissed as a controversial pizza topping, these prized little fish are now receiving well-deserved praise in the culinary world. Salt-cured, they're rich, fatty, and intensely savory, yet they don’t have the overpowering fishiness you might expect. When cooked, they almost melt away, leaving behind a subtle, nutty, and cheesy flavor. Enjoy them whole on buttered bread — especially the white Spanish variety known as boquerones. They're essential in Caesar Salad or Salad Nicoise, a key ingredient in the Italian dip Bagna Cauda, and a perfect match for pasta. Think Puttanesca, Sicilian Spaghetti, Garlic Anchovy Linguine, and Bucatini Pasta with Shrimp.

Explore Our Favorite Anchovy Recipes.

Sardines

Sardines are often sold with their heads and tails intact, meaning you can enjoy 100% of the nutritional benefits these small but mighty fish offer. They're tough and versatile, making them perfect for grilling, pickling, smoking, or frying. Like anchovies, they shine in pasta dishes too; try the classic Pasta Con Sarde. You can also take a culinary trip around the world with sardines, whether in a Quick Sardine Curry, Japanese Country-Style Miso and Tofu, or Island-Style Sardines and Rice.

Discover Our Favorite Sardine Recipes.

Mackerel

Mackerel is a saltwater fish closely related to tuna and bonito, which is why it’s a beloved ingredient in Japanese cuisine and frequently featured on sushi menus. Not only does it have a rich, rosy flesh and a beautiful, shimmering silver belly, but it's also packed with omega-3s. Looking for ways to enjoy this flavorful fish? Try Mackerel Dip, Mackerel Cakes, Tomato Mackerel Salad, African Cabbage Stew (with canned mackerel), or Fried Tulingan (a Filipino specialty glazed with tamarind sauce).

Explore Our Favorite Mackerel Recipes.

Herring

Herring has long been celebrated in Nordic and Eastern European cultures for its delicate, flaky texture and mild flavor. It's commonly pickled or fermented and often served with a rich cream sauce. Curious about experimenting with herring? Try our recipes for Pickled Herring and Cucumber Salad, Avocado and Pilchard Pate, Russian Beet Salad with Herring, or Polish Sledzie w Jogurcie (herring in yogurt).