Best canned fish: Cod liver to Spanish bonito

Cod liver: a delicacy with excessive vitamin A

A can of smoked cod liver in its own oil, from wild Icelandic cod, promises "a good dose of omega-3, vitamin D and vitamin A." The issue lies with the latter: according to calculations shared by canned food enthusiasts, a 120-gram can can concentrate approximately 10 to 20 times the recommended daily intake of vitamin A. Vitamin A accumulates in the liver and is toxic in excess. Hence, the prevailing recommendation is clear: enjoying a can occasionally, spread over toast, is not a problem; consuming it daily is. Pregnant women should avoid it or consult their doctor, as excess can cause birth defects.

From cod liver to Spanish bonito

With this warning on the table, the conversation shifts to the full catalog. Cod liver is bought at supermarkets without paying premiums: some keep it always in the pantry and use even the liquid for salads, while spreading the rest on toast. Prices vary: at El Corte Inglés, it appears at €3.50 for 60 grams, and at a Family Cash in Andorra, it has been seen at €1.95 per can. In France, including taxes, the same format moves in different figures. Some recall that in 2023 Mercadona sold 121-gram cans at €1.78 each. It increasingly disappears from Spanish shelves, which some consider ominous.

Bonito, mackerel and needlefish: the pantry staples

In contrast to liver, most prefer everyday canned goods. Jars of bonito in olive oil, such as Cuca or Ortiz, have loyal supporters. Mackerel gains ground as a tuna substitute: same protein, more omega-3, fewer heavy metals and, in certain formats, a flavor and texture that allow swapping it in any recipe. Spanish bonito (melva) and bonito belly (ventresca), both in olive or sunflower oil, from the Cádiz area and surroundings, are another dominant trend. Needlefish (agujas) have displaced sardines for some: they cost similarly under private labels at Alcampo, are finer and richer, and serve to recycle a hard baguette with sliced tomato and spring onion soaked in the can's oil.

Monkfish liver, roe and pickled horse mackerel

Some prefer monkfish liver, similar to cod but cheaper, while others argue that the best are canned fish roe, or better yet, fresh. Pickled horse mackerel works as a pantry staple for a simple salad. Fried mackerel in pickled sauce by Ortiz in large cans had supporters who now find it in pouches and feel it doesn't taste the same. And prawns or corrucos, nearly extinct, are no longer seen canned anywhere.

How it tastes and how it is eaten

The recurring doubt: Is canned fish liver a pâté or chunks? It comes in chunks, not a pâté, although it can be spread. Those who cannot stand beef liver probably won't try this either. For the rest, the conversation leaves a map of prices, formats and warnings worth having handy before filling the pantry.