Canned salmon is a versatile and budget-friendly pantry staple. It's packed with protein and omega-3 fatty acids, making it a healthy choice for quick meals. You can use it in many dishes, from sandwiches to salads to main courses.
With these 5 best canned salmon recipes, you'll have tasty and easy meals ready in no time. These dishes are simple to make and use common ingredients you likely have on hand. Whether you're looking for a quick lunch or a filling dinner, these recipes will help you make the most of canned salmon.
1. Maple Glazed Canned Salmon
Maple glazed canned salmon is a quick and tasty dish you can make in minutes. It combines the convenience of canned salmon with the sweet richness of maple syrup.
To make this recipe, you'll need canned salmon, maple syrup, soy sauce, garlic, and olive oil. These simple ingredients work together to create a flavorful glaze.
Start by draining the canned salmon and removing any bones. Place the salmon in a baking dish. Mix maple syrup, soy sauce, and minced garlic in a small bowl.
Pour the maple mixture over the salmon, making sure it's evenly coated. Drizzle a bit of olive oil on top for added richness.
Bake the salmon in a preheated oven until it's heated through and the glaze has caramelized. This usually takes about 15-20 minutes.
The result is a sweet and savory salmon dish that's perfect for a quick weeknight dinner. Serve it with rice and steamed vegetables for a complete meal.
This maple-glazed canned salmon is not only delicious but also nutritious. It's high in protein and omega-3 fatty acids. Each serving typically contains about 200-250 calories, depending on the size of your portion.
2. Canned Salmon Chowder
Canned salmon chowder is a quick and tasty meal you can whip up in no time. This creamy soup is perfect for chilly days when you want something warm and comforting.
To make it, you'll need canned salmon, butter, milk, salt, and pepper. These simple ingredients come together to create a rich and satisfying dish.
Start by melting butter in a pot. Add the canned salmon, including any liquid from the can. This adds extra flavor to your chowder.
Pour in milk and stir gently. Let the mixture simmer until it's hot, and the flavors have blended. Season with salt and pepper to taste.
You can add extras like diced potatoes, carrots, or corn for more texture and nutrients. Chopped dill or parsley makes a nice garnish.
This chowder is not just tasty but also good for you. Canned salmon is high in protein and omega-3 fatty acids. It's also a good source of calcium and vitamin D.
A typical serving of salmon chowder has about 250-300 calories.
It provides about 20 grams of protein and 15 grams of healthy fats.
You can make a big batch and reheat it for easy meals throughout the week. Serve with crusty bread for a filling lunch or dinner.
3. Asian Canned Salmon Salad
This tasty Asian-inspired salad puts a fresh spin on canned salmon. It's quick to make and packed with flavor. You'll need canned salmon, rice vinegar, soy sauce, sesame oil, and ginger.
Mix these ingredients with some chopped cucumber, green onions, and cilantro. The result is a light and refreshing salad with an Asian flair.
For extra crunch, add some sliced almonds or sesame seeds. You can serve this salad over rice or greens for a complete meal. It's also great in lettuce wraps or on its own as a light lunch.
This salad is high in protein and omega-3 fatty acids from the salmon. It's also low in calories and carbs. Each serving has about :
- 150 calories
- 16 grams of protein
- 8 grams of healthy fats
You can make this salad ahead of time and keep it in the fridge. It tastes even better after the flavors have had time to mix. Just give it a stir before serving.
For a spicy kick, add some sriracha or red pepper flakes. You can also swap the canned salmon for leftover cooked salmon if you have some on hand.
4. Spicy Salmon Patties
Spicy salmon patties are a tasty way to use canned salmon. They're quick to make and pack a flavorful punch. You can whip these up for a fast weeknight dinner or weekend lunch.
To make spicy salmon patties, you'll need canned salmon, bread crumbs, chopped onion, and an egg. For the spicy kick, add diced jalapeños or a pinch of cayenne pepper.
Mix all ingredients in a bowl. Form the mixture into small patties. Heat some olive oil in a pan over medium heat. Cook the patties for about 3 minutes on each side until golden brown.
For extra flavor, try adding herbs like dill or cilantro to your patties. You can also mix in some shredded cheese for a richer taste.
Serve your spicy salmon patties with a side salad or on a bun as a sandwich. They're also great with a spicy aioli sauce for dipping.
These patties are not just tasty but nutritious, too. Salmon is high in protein and omega-3 fatty acids. One serving (2 patties) typically contains about 16 grams of protein and is low in carbs.
You can easily adjust the spice level to suit your taste. Start with a small amount of spice and add more if needed. Remember, you can always add more spice, but you can't take it away!
Nutrition Per Serving (1 patty):
- Calories: 180
- Protein: 16g
- Carbohydrates: 8g
- Fat: 10g
- Saturated Fat: 2g
- Cholesterol: 80mg
- Sodium: 290mg
- Fiber: 0.5g
- Sugars: 1g
- Omega-3 Fatty Acids: ~900mg
5. Mediterranean Salmon Pasta
This Mediterranean salmon pasta is a quick and tasty way to use canned salmon. You'll need pasta, canned salmon, olive oil, garlic, cherry tomatoes, olives, and feta cheese.
Start by cooking your pasta according to package directions. While it's cooking, heat olive oil in a pan and sauté minced garlic. Add drained canned salmon and gently break it up.
Toss in halved cherry tomatoes and sliced olives. Cook for a few minutes until the tomatoes start to soften. Drain your pasta and add it to the pan with the salmon mixture.
Stir everything together and crumble some feta cheese on top. For extra Mediterranean flavor, you can add a squeeze of lemon juice and some chopped fresh herbs like parsley or dill.
This dish is not only delicious but also nutritious. Canned salmon is rich in omega-3 fatty acids and protein. A typical serving provides about 400-500 calories, 25-30 grams of protein, and a good dose of heart-healthy fats.
You can customize this recipe to your liking. Try using whole wheat pasta for extra fiber, or add some spinach for more veggies. It's a versatile dish that you can easily adapt to your taste preferences.
Nutritional Benefits of Canned Salmon
Canned salmon packs a powerful nutritional punch. It offers many of the same health benefits as fresh salmon in a convenient, shelf-stable form.
Omega-3 Fatty Acids
Canned salmon is rich in omega-3 fatty acids. These healthy fats are good for your heart and brain. A 3-ounce serving of canned salmon gives you about 1.5 grams of omega-3s.
Omega-3s may help:
- Lower blood pressure
- Reduce inflammation
- Boost brain function
Your body can't make omega-3s on its own. You need to get them from food. Eating canned salmon twice a week can help you meet your omega-3 needs.
Protein Content
Canned salmon is an easy way to add protein to your meals. A 3-ounce serving has about 22 grams of protein. That's almost half of what most adults need each day.
Protein is key for:
- Building muscle
- Repairing tissue
- Making enzymes and hormones
Canned salmon protein is "complete." This means it has all nine essential amino acids your body needs. It's also easy to digest. You can use canned salmon in salads, sandwiches, or pasta dishes for a quick protein boost.
Sustainability and Sourcing
Choosing sustainable canned salmon helps protect ocean ecosystems and fish populations. Look for certifications and responsible fishing practices when selecting brands.
Sustainable Fishing Practices
Sustainable salmon fishing uses methods that don't harm the environment or deplete fish stocks. These include pole-and-line fishing and carefully managed nets. Avoid brands that use harmful practices like bottom trawling.
Look for wild-caught Alaskan salmon, which comes from well-managed fisheries. The Alaska Seafood Marketing Institute oversees sustainable practices there.
Certifications like the Marine Stewardship Council (MSC) label indicate the salmon was caught responsibly. The blue MSC label means the fish can be traced back to sustainable sources.
Best Brands for Sustainability
Some top sustainable canned salmon brands include:
- Wild Planet: Uses pole-and-line caught salmon from Alaska
- Safe Catch: Tests every fish for mercury levels
- Henry & Lisa's: Offers MSC-certified wild Alaskan salmon
Kirkland Signature (Costco's brand) also sources sustainably caught Alaskan salmon. Crown Prince is another good option, with BPA-free cans and MSC certification.
When shopping, check labels for terms like "wild-caught" and look for sustainability certifications. Avoid farmed salmon, which can have environmental issues.
Choosing sustainable brands may cost a bit more, but helps protect salmon populations for the future. Your choices make a difference in supporting responsible fishing practices.
Conclusion
Canned salmon opens up a world of quick and tasty meal options. The five recipes shared here show how versatile this pantry staple can be. From comforting patties to zesty tacos, you'll find something to suit your taste buds.
These dishes are not just delicious but also packed with nutrients. Salmon provides omega-3 fatty acids, protein, and vitamins. By keeping a few cans on hand, you're always ready to whip up a nutritious meal in minutes.
Don't be afraid to experiment with these recipes. Add your favorite spices or swap out ingredients to make them your own. The possibilities are endless when you start with canned salmon as your base.
Remember, cooking should be fun and stress-free. These recipes are designed to be simple and approachable. Even if you're new to the kitchen, you can create tasty meals with confidence.