background fish fishy food fusilli italian mashed mashed-tuna meal pasta pasta spirals sauce saucy savory savoury snack snack-food snack-meal spirals taste tasty texture textures tinned-fish tinned-tuna tuna tuna-mash calcium can canned clupeidae edible fatty-acids health healthy heart-healthy herring-family nonperishable nutrient-rich nutrients nutritious oil oily-fish omega-3 packed pilchards portable potential sardines self-contained-food small tightly-packed tin tinned tins vitamins roe