Delicious and Nutritious Recipes with Canned Salmon

Canned salmon is a versatile and convenient ingredient that can be used in a variety of healthy and delicious recipes. As a dietitian, I highly value incorporating quality nutrition into my family's meals, and canned salmon is a pantry staple that makes it easy to create quick, nutritious dishes. It’s accessible, affordable, and can be kept in the pantry for a long time. Here are some ideas of recipes using canned salmon.

Salmon Salad: A Quick and Versatile Meal

This salmon salad is a favorite for busy weekdays, coming together in just 5 minutes and offering a wealth of health benefits. It's gluten- and dairy-free, packed with protein, and keeps you satisfied for longer than a typical salad.

Health Benefits

Salmon is the star ingredient, providing a rich source of protein and omega-3 fatty acids. When buying canned salmon, look for brands that test for and minimize mercury, and opt for wild-caught Alaskan or Pacific salmon. Wild Planet and Safe Catch are two brands that meet these criteria. Eating the bones maximizes the nutrition benefits, as they contain vitamin D and calcium.

Versatile Serving Suggestions

One of the best things about this recipe is its versatility. Here are just a few ways to enjoy it:

• As a salmon salad sandwich: A classic and satisfying option.
• As lettuce wraps: A light and refreshing alternative to bread.
• As a "dip" for cucumbers and crackers: A healthy and flavorful snack.
• As a main dish salad: Served on top of crispy romaine lettuce with other chopped veggies
• On top of a bed of quinoa: A hearty and nutritious meal.

Customization and Storage

Don't be afraid to add extra ingredients to change things up. Leftovers will stay fresh in an airtight container in the refrigerator for up to 5 days.

Read also: Healthy food access with Highmark Wholecare explained.

Dressings

While the recipe has dressing built-in (in the form of mayonnaise), you can add extra flavor with lemon vinaigrette dressing or citrus vinaigrette with thyme. These provide extra healthy fats without unwanted additives and sugars.

Healthy Canned Salmon Pasta

This healthy canned salmon pasta recipe is made with spinach, broccoli, and lemon, offering a quick and easy dinner option that's both tasty and nutritious.

Ingredients

• Approx. 112 grams pasta of choice (4 ounces or enough for 2 people!)
• 1/4 cup olive oil, divided
• 4 large cloves garlic, minced
• 2 cups broccoli, chopped
• 2 cups baby spinach
• 2 cans salmon, drained (approx. 240 grams or 8 oz.)
• Juice and zest of 1 lemon
• 1/4 cup grated parmesan cheese
• Salt and pepper to taste
• Chopped basil for serving

Instructions

1. Cook pasta according to package directions, reserving 1/2 cup of pasta water. Drain pasta and set aside.
2. Heat half of the olive oil on a large pan over medium heat. Sauté minced garlic for 1-2 minutes, until lightly browned.
3. Add broccoli to the pan and cook for 8-10 minutes, until lightly browned and tender, stirring occasionally.
4. Add spinach and canned salmon to the pan. Stir and cook until spinach wilts (about 2 minutes).
5. Stir in drained pasta, lemon juice, lemon zest, parmesan, remaining olive oil, and reserved pasta water. Season with salt and pepper.
6. Cook together for about 2-3 minutes, stirring until heated through.
7. Serve pasta and top with chopped basil.

Modifications

Feel free to swap or add other veggies to this dish to use up what you have on hand. For a dairy-free version, omit the cheese or use a vegan alternative.

Reheating

This recipe can easily be reheated in the microwave or on the stovetop. Leftovers will keep for about 3 days in an airtight container in the fridge.

Salmon Patties: A Family Favorite

Salmon patties are a popular choice, even for those who don't typically enjoy salmon. This recipe is a great backup dinner option because it uses canned salmon, a pantry staple.

Read also: Healthy Eating on the Run

Ingredients

• 24 ounces canned salmon, drained
• 2 eggs
• 6 green onions, chopped
• 1/2 cup panko bread crumbs
• 1/2 cup grated parmesan cheese
• Juice from 1 lime
• 4 tablespoons avocado oil

Instructions

1. Drain salmon. If using canned salmon that contains bones and skin, you can either remove them or crush the bones and mix everything together.
2. In a large bowl, combine the canned salmon, eggs, green onions, panko bread crumbs, parmesan, and lime juice. Use your hands to combine the mixture.
3. Form them into 8 patties that are no more than one inch thick. If making salmon burgers, you can make the patties larger to fit the bun.
4. Heat a large skillet over medium-high heat. Add the avocado oil. When the oil is hot enough to bubble when a bread crumb gets tossed in, add your salmon patties. Be sure to leave enough room to allow space in between each patty. If your pan isn't large enough, you may need to cook them in two batches.
5. Cook until golden brown, about 5-10 minutes, then flip and cook until golden brown on the other side.
6. Serve warm.

Variations

• Breadcrumbs: Crushed Saltine crackers or Ritz crackers, or a mixture of cornmeal and breadcrumbs can be used instead of panko bread crumbs.
• Binder: Mayonnaise can be used instead of eggs for a moist and flavorful patty.
• Onion: Minced yellow onion, sautéed in oil, or crispy fried onions can be used instead of green onions.
• Flavorings: Fresh herbs like basil, thyme, and dill, Dijon mustard, hot sauce, or Old Bay seasoning can be added for extra flavor.

Cooking Methods

• Oven method: Bake at 400°F for 5-10 minutes per side, sprayed with olive oil.
• Air Fryer method: Spray both sides of each patty with olive oil and air fry until golden brown.

Freezing and Reheating

You can shape the patties and freeze them before cooking. Ensure proper wrapping to prevent freezer burn, and adjust cooking time accordingly when ready to use. To reheat leftover salmon patties, pan-fry them in a bit of oil, throw them into a frying pan with leftover rice and salad to make a hash, or enjoy them cold on top of a green salad.

Gluten-Free and Whole30 Friendly Salmon Patties

These easy and healthy salmon patties are made with canned salmon, almond meal, egg, and fresh herbs for a quick and delicious meal that's naturally gluten-free, dairy-free, paleo and Whole30 compliant.

Ingredients

• 14.75 oz can of wild caught pink salmon
• 1 egg
• 1/4 cup almond meal
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 2 tablespoons chopped fresh herbs (chives, parsley, and dill)
• 1 tablespoon olive oil

Instructions

1. Prepare the salmon by first draining the salmon, then emptying the can into a large bowl. Remove any larger bones if preferred. Break the salmon into flakes with a fork.
2. Add the egg almond meal garlic powder salt and herbs to the bowl. Mix until combined.
3. Divide the mixture into four equal portions and shape into 4 similar sized patties.
4. Heat a frying pan over medium heat with enough olive oil to coat the base. Cook the patties for three to four minutes on one side pressing gently to flatten as they cook, until golden. Flip and cook for another two to three minutes on the other side.

Serving Suggestions

Serve with a herby lemon yoghurt sauce (if not following a strict Whole30 diet). To make the sauce, mix together some plain dairy free Greek style yoghurt, the juice of half a lemon, a little garlic powder, and some chopped fresh herbs such as parsley and dill. Season it with salt and pepper to taste.

Storage

Store them in an airtight container in the fridge for up to three days or the freezer for up to 2 months.

Easy Salmon Cakes

These 30-minute salmon cakes are made with canned salmon and a few pantry staples, offering an easy way to incorporate seafood into your diet.

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Ingredients

• 2 (5-ounce) cans boneless, skinless salmon
• 2 large eggs
• 2 tablespoons mayonnaise
• 1 tablespoon Dijon mustard
• 1 teaspoon garlic, minced
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper
• ¼ teaspoon dried thyme
• 2 tablespoons chopped fresh parsley
• 2 tablespoons olive oil

Instructions

1. Preheat the oven to the "keep warm" setting (170℉).
2. Drain the salmon cans thoroughly. Place the salmon in a large bowl. Flake it well with a fork into tiny pieces.
3. Add the eggs, mayonnaise, Dijon mustard, garlic, kosher salt, black pepper, and thyme. Mix well.
4. Mix in the chopped parsley.
5. To Pan-Fry: Heat the olive oil over medium heat in a large 12-inch nonstick skillet for about 3 minutes. Using a 4-tablespoon ice cream scoop, transfer four mounds of the mixture to the skillet. Pack the mixture tightly into the scoop, pressing it down with a fork or the back of a spoon, then release it into the skillet and gently flatten. Cook the salmon patties until well-browned and crispy, about 3 minutes on each side. Place the cooked patties in the oven to keep them warm while you cook the second batch. Serve immediately.
6. To Bake: Line a rimmed baking sheet with parchment paper. Preheat the oven to 400°F. Measure ¼ cup per patty with a scoop, packing the mixture in. Place the mounds on the parchment and gently flatten. Spray the patties with olive oil and bake them for 10 minutes. Flip, spray with more oil, and bake for 10 more minutes. If you'd like to brown them, replace the parchment with foil and broil them in the middle of the oven for 2 minutes. Serve immediately.

Serving Suggestions

Serve immediately.

Storage

You can keep the leftovers in an airtight container in the fridge for 3-4 days. Reheat them gently in the microwave at 50% power, or enjoy them cold straight out of the fridge.

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