Starting in April 2026, all WIC participants over 1 year of age will receive canned fish such as mackerel, salmon, sardines, and tuna on their WIC cards. Canned fish has amazing nutritional value, that women and children benefit from to live long and healthy lives.

Fish are a significant source of protein and iron, which is super important when staying active and healthy. Many people are iron-deficient, which can cause daily fatigue, weaken hair, nails, and the immune system. Canned fish is also a significant source of healthy fats, which is amazing for brain and heart health. These healthy fats also help your cells function, improving overall health. Simply put, adding canned fish into your family’s meals will help them feel and move better!

There are so many ways to throw fish into your dishes! Salmon patties and tuna fish salad are both popular, and recipes for both can be found on https://texaswic.org/wic-foods-and-recipes. For this blog, we had Zobey experiment with making a meal that takes 10 minutes or less to prepare: Omelets! All the ingredients are available with your WIC card and endlessly personalizable. Read more to see how Zobey made his!

• 3 Eggs
• Mixed frozen veggies (measure to preference)
• 1 can of mackerel (they should come skinless and boneless)
• Baby Spinach
• Seasoning of your choice

Note: Spinach is also an excellent source of iron, making this a perfect meal if you are struggling with anemia or are trying to increase your daily value.

1. Pour your mixed veggies into your pan or skillet, warming them to start thawing them out. Stir them around for the most even results.
2. Rinse your spinach in the sink, and then add it into the pan with your veggies once the ice has melted.
3. In a small bowl, crack your eggs and mix them to break the yolks.
4. Add the mackerel straight from the can into your eggs.
5. Mix the eggs and fish until the mackerel is in your desired piece size.
6. Dump the mixture into the veggie pan. Don’t forget to add your seasoning here!
7. Mix and mix until your desired consistency. You are done! Try flipping into a beautiful half moon omelet like Zobey. Hopefully yours will turn out more beautiful than his!

You can also follow us on Instagram @dallaswicprogram and on Facebook City of Dallas WIC Program, for more recipes both written and cooked live every 3rd Tuesday of the month. In the meantime, please enjoy experimenting with your own omelets!