Go Fish – Wild Planet and King Oscar

May 2, 2024 by Chef David

By Chef David

Fish is a brain food – this is not just an old wife’s tale, research has found that eating fish can improve cognitive function, and have a positive impact on brain volume and structure. Studies attribute these benefits to the omega-3 fatty acids that certain fish contain. The American Heart Association recommends eating 8 ounces of fish per week as part of a healthy diet.

Fish provide a source of vitamins D and B2 (riboflavin), selenium, calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Fatty fish, like salmon and mackerel, contain omega-3 fatty acids and are a good source of high-quality protein.

Larger older fish can contain mercury, a toxic metal that can cause neurological and genetic damage. This is why it is healthier to eat smaller, younger fattier fish, like sardines, mackerel, anchovies, and salmon which are high in nutrients but low in mercury. Smaller fish eaten ‘bones-and-all’ provide calcium which promotes bone health. These smaller fish can be readily found canned and certified kosher.

Canned fish provide the same nutritional benefits, last longer, and are less costly than fresh fish. Depending on how they are produced canned fish may have a high sodium level. Check the label and if the sodium level is high, rinse before using. Canned fish makes a healthy, quick meal, and is ideal for traveling because it does not require refrigeration.

Two Brands – Wild Planet and King Oscar

We tasted two brands of canned fish, both certified by the OU, both delicious. These brands had superior taste and quality compared with common supermarket varieties.

Discover King Oscar

King Oscar, a Norwegian brand established in the 1870s and certified kosher in 1950 is known for smoked brisling sardines in oil. Their name dates back to 1902, when King Oscar II, ruler of Norway and Sweden, tasted the sardines from one of Stavanger’s preeminent canneries. Over time, King Oscar expanded their offerings to include salmon, mackerel, kipper snacks, anchovies, and yellowfin tuna.

King Oscar uses sustainable and eco-friendly methods. Their packaging is recyclable, and BPA-NI certified. Their brisling sardines which are tiny tender sprattus are responsibly wild-caught from Norway’s coastal waters, as they have been for generations.

We enjoyed that King Oscar’s sardines are consistently small, wild-caught brisling sardines, organized in amazingly straight lines. The smallest, which is appropriately named Tiny Tots, are even more dainty and delicate.  King Oscar offers a wide selection of flavors including white wine vinegar and capers, lemon, Mediterranean style,  Hot Jalapeno Peppers, Spicy Cracked Pepper, Zesty Tomato Sauce, and Dijon Mustard.

We found them consistently tasty, but our biggest challenge was finding all the varieties in stores.

Wild Planet Sustainable & High Quality

Wild Planet was founded in 2001 by Bill Carvalho after seeing an exhibit at the Monterey Bay Aquarium, Carvalho wanted to preserve the environment.  Wild Planet’s line of canned fish includes wild tuna (albacore, yellowfin, skip jack), yellowtail, sardines, anchovies, mackerel, and salmon (including pink salmon and wild sockeye). Wild Planet provides a great selection of kosher fish options, including no salt added. Wild Planet tuna contains all fish, no fillers, using only natural juices and sea salt (unless otherwise specified on the label).

Wild Planet is committed to sustainability and protecting the environment. 100% of their tuna is line & pole caught. Line & pole fishing follows century-old practices, throwing live sardines and anchovies into the ocean to attract schools of tuna and then catching them one by one. This method protects juvenile fish and avoids bycatch.

We were extremely taken by their single-serve size pouches, whose 3-ounce size makes them airplane friendly, easy to pack, open (no can-opener required), and eat.

One of these pouches we tried was Tuna Chorizo,  skip jack tuna in olive oil seasoned with chorizo spices and an unexpected hint of cinnamon, certified kosher by the MK. It made for a simple no-fuss snack.

Note: Wild Planet has an extensive product line, but only their fish is kosher.

Wild Planet can be purchased online and delivered to your door.

Healthy Meals

Canned fish makes a great meal, and can become a key component of a salad or pasta dish. For example, a traditional Caesar Salad combines anchovies with Romaine lettuce, cherry tomatoes, croutons, and Parmesan Cheese. To make a Caesar Salad dressing combine ¾ cup of mayonnaise, 2 tablespoons of lemon juice, 2 cloves of minced garlic, 1 teaspoon Worcestershire sauce, and 1 teaspoon Dijon mustard.

While you can enjoy simple sandwiches made by mashing fish with mayonnaise, there are many fancier presentations, like Pickled Celery Tuna Salad from I Could Nosh by Jake Cohen.

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Jake Cohen, author of a New York Times best-selling kosher cookbook Jew-ish modernizes traditional Jewish dishes for a wider audience. His most recent book ‘I Could Nosh contains 125 recipes (a few require substitutions to become kosher). All are easy-to-make spectacular-looking soon-to-be-come a classic. Each dish comes with a story.

In the chapter “I’ll Have What She’s Having – Let’s Get You a Sandwich” Cohen shares a recipe for tuna salad. (He suggests that the best sandwich is tuna fish on a cinnamon raisin bagel). His tuna salad recipe uses herbs and lemon to give this classic a light fresh taste.

Pickled Celery Tuna Salad – Modified from I Could Nosh by Jake Cohen

• Prep Time – 20 Minutes plus 1 hour Pickling Time
• Cook Time – 5 Minutes
• Makes one quart

Pickled Celery

• 4 celery stalks – diced
• ½ cup white wine vinegar
• ½ cup water
• 3 tablespoons sugar
• 2 teaspoons salt
• ½ teaspoon fennel seeds

Instructions:

1. Place celery in a heatproof bowl.
2. In a saucepan combine water, vinegar, sugar, salt, and fennel seeds.
3. Bring to a boil over medium heat and cook until the salt and sugar dissolve.
4. Pour over the celery and let it sit for 1 hour.
5. Strain out the celery, and reserve 1 tablespoon of pickling liquid.

Tuna Salad

• 3 (6-ounce cans of tuna) – (drained)
• 1 cup mayonnaise
• ¼ cup light celery leaves (minced)
• ¼ cup parsley (leaves and stems)
• ¼ cup dill (minced)
• 1 teaspoon grated lemon zest
• 1 tablespoon lemon juice
• 1 shallot (minced)
• Salt and pepper (to taste)

Combine ingredients for tuna salad in a large bowl, with pickled celery, mix, with 1 tablespoon of pickling liquid (reserved from the pickled celery recipe above), and season to taste.

Eat and Enjoy!