There are plenty of fish in the sea but, until this year, my fish choices consisted mainly of salmon and tuna. While I love recipes like our Garlic Butter-Roasted Salmon with Potatoes & Asparagus and Easy Tuna Cakes with Greens & Lemon Dressing, I was looking to expand my palate and switch things up. That’s when I discovered Trader Joe’s Sardines in Olive Oil. After buying them on a whim the first time, they’re now a must-have ingredient whenever I shop at the store—here’s why.

Sardines are an excellent source of omega-3 fatty acids, a type of polyunsaturated fat that offers a slew of health benefits. Eating more foods rich in omega-3 fatty acids has been shown to support heart health, protect eye health and reduce inflammation.

In fact, sardines are one of the best canned foods to eat to fight inflammation because those fatty acids have been found to increase your cells’ ability to rid themselves of harmful components. Eating a one-can, 3.75-ounce serving of Trader Joe’s sardines provides 1.7 grams of omega-3 fatty acids, which satisfies the daily adequate intake of omega-3s (1.6 grams for men and 1.1 grams for women).

Plus, sardines are a great choice for people who want to support their brain health and bone health, since each container offers 20% of your daily value for vitamin D . They’re even a fun option to add to your routine if you’re trying to lose weight, since they’re packed with protein. They also have some calcium, if you opt for the ones with bones.

I love that incorporating sardines into my meals is not only healthy but also super easy. Trader Joe’s sardines come packed in oil and are skinless—though you can eat sardine skin, if you want—and boneless. I appreciate that the fish comes without bones, as removing all of the tiny bones can be annoying. (Although sardine bones are safe to eat, I’m not a big fan.)

Since the sardines are already prepped, I can quickly add the fish to my meals without any hassle. Buying these sardines is also a sustainable choice, as the product comes from Morocco. Sardines caught in the Atlantic Ocean off the coast of Morocco are recommended as a sustainable option by Monterey Bay Aquarium’s Seafood Watch.

One of my favorite ways to eat sardines is atop a bagel with veggie cream cheese. It gives a similar vibe to smoked salmon and is one of my go-to lunches. You could also try adding sardines to our Tomato Toast with Herbed Cream Cheese. Any time you add these sardines to a meal, you’ll be creating a high-protein dish, by the way—each serving packs in 19 grams of protein.

Meanwhile, at dinnertime, I like to incorporate sardines into pasta. It’s an easy way to add protein to a dish, and sardines pair well with a variety of flavor profiles, from a simple Lemony Spaghetti with Parmesan & Thyme to a One-Pot Tomato Basil Pasta. Just chop up the sardines and fold them into the pasta so you get some in every bite. We also use them in recipes like our Spicy Sardine Linguine and Greek Salad with Sardines, if you’re looking for some more inspo.

These sardines have a long shelf life, so you can stock up so they’re always on hand in your pantry (but if you’re anything like me, you’ll find yourself going through the cans quickly!). At $2.49 per can at my local store, it’s a budget-friendly way to add more fish to my plate. So the next time you’re at Trader Joe’s, grab some sardines and thank me later.