Capers, canned

Capers are the pickled, unripened flower buds of the caper bush, small and briny with a sharp, almost lemony tang. They're a classic addition to Mediterranean dishes like chicken or veal piccata, puttanesca sauce, tapenade, and smoked salmon platters, where a spoonful adds a burst of acidity that cuts through rich or fatty foods. Their firm texture holds up well when warmed in a pan sauce without turning mushy, and they're often scattered raw over salads, deviled eggs, or roasted vegetables for a briny finishing touch. Chopped finely, they also work their way into remoulade and tartar-style sauces alongside pickles and herbs.

A tablespoon drained (9 g) has just 23 calories, and per 100 g capers provide 11% DV fiber alongside 3.2 g fiber and 4.89 g carbs. Once opened, keep the jar refrigerated with the capers submerged in their brine, which preserves their texture and tang for months. Because sodium runs high at 2350 mg per 100 g from the brine, a quick rinse before using can soften the saltiness in delicate dishes like pan sauces, dressings, or salads, and draining them well before adding to a warm sauce keeps the pan from becoming too watery and diluting the other flavors.