I would think that canned fish would be a concern because the omega 3's would likely be damaged by the heat in the canning process. Can I get preserved fish that wouldn't have damaged omega 3's?
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Specifically, I'm looking for a great food source of extra Vitamin D for the winter, and the best I've come up with is herring (most sardines in the US are herring). Our local fishmonger very rarely has fresh herring, so that leaves preserved herring. My options are various forms of sardines, pickled herring (with sugar and white vinegar, with the same ingredients as Bubbies brand, which I would likely trust) found in the refrigerator section, and herring in tomato sauce (with ingredients I don't trust, also in the refrigerator section).
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There is quite a range of varieties of sardines, so I'm wondering what I would look for if there is a version of preserved sardines that would have protected the Omega 3's. I'm also wondering how you rate the risk-benefit analysis. I know that fish is really good for you, and is it better to have it more often and get the nutrients from it even if it is canned, or is it worse to have the denatured omega 3's? I'm trying to limit how many times I go to the fish market to once a week, and fish doesn't last that long, so right now, we're having sushi once a week and cooked wild salmon once every few weeks. I've been eating the pickled herring as a snack (2-5 pieces) most days and eating canned sardines once every couple weeks. What do you think?
