Canned salmon can be a great start to a fast and healthy meal.Read on for tasty and budget-wise ideas.
Canned salmon is a nutritious choice
- Canned salmon is rich in protein,vitamin D,calcium(from the bones) andomega-3 fats.Omega-3 fats are heart healthy fats and also promote healthy brain development in babies.
- Canada's Food Guiderecommends we eat a protein food at every meal, like fish and salmon.
Buy it best
Canned salmon is an inexpensive food. Compare the prices of no-name, store brand and brand-name options. Buy extra if you can when it's on sale.
All types of canned salmon (pink, chum, coho and red sockeye) are nutritious choices. Choose canned salmon with the bones so that you get the most calcium. Look for the lower sodium (salt) versions. Check out our article onreading labelsto help you pick the best choice.
Tips for storing salmon
- Unopened canned salmon can be stored in the cupboard at room temperature for up to 3 years. Check thebest beforedate on the can.
- Once opened, remove salmon from the can, store in an airtight container in the fridge and use within 3-4 days. You can freeze canned salmon for up to 3 months.
Tips for cooking canned salmon
Canned salmon is already cooked - just drain the liquid and it's ready to eat or add to your favourite dish. You can remove the skin if you like. Don't throw out the soft, calcium-rich bones! Mash them with a fork and you won't even notice them.
5 things to do with canned salmon
1. Make it kid-friendly
- Add canned salmon to macaroni and cheese.
- Spread salmon salad over whole-grain crackers or pita wedges.
- Mix a can of salmon into mashed regular or sweet potatoes.
- Spread salmon salad into ribs of celery or over thick slices of red pepper.
2. Salmon salad ideas
Make salmon salad by adding a little mayonnaise to canned salmon. You can also add finely diced onion.
- Spread salmon salad over a whole-wheat tortilla wrap and cover with chopped lettuce. Roll and slice crosswise into pinwheels.
- Make a toasted salmon sandwich with whole grain bread, lettuce and tomato slices.
- Try a salmon wrap with grated carrot and spinach leaves.
- Spread salmon salad over half a whole-wheat hamburger or hot dog bun. Top with grated cheese. Broil in the oven (or toaster oven) until the cheese melts.
3. Salmon cakes
Kids will have fun helping to make these snacks, which also make great appetizers.
- Drain canned salmon and mix with mashed sweet potato, a beaten egg, dill and breadcrumbs. Form balls, then bake or pan-fry until golden. Serve with honey-mustard dipping sauce.
4. Salmon and egg-filled tortilla cups
Kids love these hand-held snacks. Make them a meal - serve with a fruity-yogurt smoothie and raw veggies.
- Press small whole-wheat tortillas into muffin tins.
- Pour a mixture of beaten eggs and canned salmon along with diced veggies into the tortilla "cup."
- Bake in a 375°F (190°C) oven for 20-25 minutes, or until eggs are set. Let stand for 5 minutes and serve.
5. Salmon burgers and more
- Grill up a tasty salmon burger! Mix egg and breadcrumbs into salmon, then shape into patties. Season with fruit salsa, tomato salsa, lemon and dill, or honey mustard.
- For more omega-3 fats, replace the tuna in your favourite tuna casserole recipe with salmon.
- Add salmon when making a fish chowder.
- Mix salmon into homemade broccoli soup or canned lower-sodium mushroom soup.
- Replace fresh salmon with canned in your favourite poke bowl recipe.
- Add canned salmon to homemade fried rice for a boost of protein and omega-3.
How can a dietitian help?
Dietitianscan support you throughout many phases of your life from pregnancy to eating well when you are older. Counselling sessions with a dietitian can also help you to prevent and treathealth conditions like diabetes and heart disease. Your dietitian will work with you to give you personalized advice that meets your lifestyle and goals.Connect with a dietitian today!
Bottom line
Canned salmon is a nutritious and inexpensive way to add important nutrients to your diet like protein, calcium, and omega-3 fats. Check out all our ideas above for simple and tasty ways to add it to your meal rotation.
You may also be interested in:
Omega-3 fats deliver Oh Mega benefits
Get the reel scoop on fish and mercury
Canned Food Safety
Top 5 Reasons to See a Dietitian
This article was written and reviewed by dietitians from Dietitians of Canada.
Last Update – May 6, 2022
FAQs
Canned salmon is already cooked - just drain the liquid and it's ready to eat or add to your favourite dish. You can remove the skin if you like. Don't throw out the soft, calcium-rich bones! Mash them with a fork and you won't even notice them.
Is eating canned salmon healthy? ›
Canned salmon is every bit as nutritious as fresh salmon. It contains a variety of key nutrients, including protein, calcium, vitamins B & D, and healthy omega-3 fatty acids which promotes a healthy brain. By now, the health benefits of salmon are well-known.
Can I eat canned salmon right out of the can? ›
It's even better if these convenient foods are also healthier foods! The beauty of canned salmon is that you can eat it on its own, throw it on top of salad or eggs, or work it into a recipe.
Why you should always have canned salmon in your pantry? ›
Canned fish is tasty and healthy! Did you know that oily fish like sardines, salmon, anchovies and mackerel all contain lots of omega-3 fatty acids that are great for our health--they're also a great source of vitamin D!
Should you rinse canned salmon before eating? ›
Tips for Cooking and Using
Eat right out of the container, canned fish is cooked and ready to be eaten. Rinse sodium-containing canned fish before eating. This removes some of the sodium. Swap canned salmon or mackerel into a favorite tuna recipe for something a little different!
What is the healthiest canned fish to eat? ›
Sardines. Sardines are a favorite among dietitians for many reasons: They are high in protein, nutrient-dense and low in mercury. In fact, sardines came in as the healthiest fish, according to registered dietitian and TODAY.com contributor Samantha Cassetty.
Which is healthier, red or pink canned salmon? ›
All types of canned salmon (pink, chum, coho and red sockeye) are nutritious choices. Choose canned salmon with the bones so that you get the most calcium. Look for the lower sodium (salt) versions. Check out our article on reading labels to help you pick the best choice.
What is better canned tuna or canned salmon? ›
While they're both highly nutritious, salmon comes out ahead due to its healthy omega-3 fats and vitamin D. Meanwhile, tuna is the winner if you're instead looking for more protein and fewer calories per serving.
What is the best way to eat canned salmon? ›
Straight Out of the Can! Just open the can, maybe squeeze on some lemon, and fork on! There is simply not an easier, better protein source than canned Alaska salmon. Finely chop celery, add salmon, whether Redhead (sockeye) or Thinkpink (pink) salmon, squeeze on lemon and put on a dollop of co*cktail sauce.
Should I drain canned salmon? ›
This healthy and convenient food is low in calories, high in omega-3 fatty acids, and contains many essential vitamins and nutrients. Canned salmon also contains high concentrations of sodium, particularly when the fish is packed in salt water. That's why it's recommended that you drain the salmon before eating it.
Frequently Asked Questions. Why are there skin & bones in my can of salmon? Skin & bones are left in because there is no waste in canned salmon – the liquid, skin, and bones are all edible and supply important nutrients such as calcium and phosphorus.
What to look for when buying canned salmon? ›
The ingredients list on your canned salmon should be one of your first stops: avoid mixtures that contain coal or soybean oil. Keep an eye out for “contains egg, milk, and soy ingredients” in the allergy statement; soy may be added to broth or other ingredients, which can be challenging for those with sensitivities.
Is canned salmon high in mercury? ›
Canned salmon has an average mercury load of 0.014 ppm and can reach measurements up to 0.086 ppm. For fresh/frozen salmon, the average mercury load is 0.022 ppm with max concentrations of 0.19 ppm. Oysters have an average amount of just 0.012 ppm, with the highest measurement of 0.25 ppm.
Is canned salmon a processed food? ›
And some processing, like pasteurizing, is an important way to make foods safe. Some nutrient-rich processed foods include: Canned tuna, salmon, and sardines. Canned vegetables and fruit.
How much canned salmon should you eat a week? ›
As for how much fish to eat, consuming at least two servings of salmon per week can help you meet your omega-3 fatty acid needs. Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and decrease risk factors for disease.
Does canned salmon have good or bad cholesterol? ›
The bottom line. When it comes to improving your heart health and your cholesterol levels, salmon is a great choice. Unlike red meat, salmon is a good source of healthy unsaturated fats that can benefit your cholesterol.
