To say canned salmon is underappreciated would be an understatement! As a registered dietitian, I recommend many types of canned foods as affordable and convenient options for my clients and my family ….and it appears I’m not alone. A recent survey found that nearly 90% of RDs rate canned foods as an important tool to help their clients eat healthfully. I’ve partnered with Cans Get You Cooking in this post to help inspire you to include more canned salmon in your kitchen.
Salmon is a fast protein option to have on hand in the pantry and you can’t beat the price. Fresh salmon starts around $9.00 per pound but you can find canned salmon for as low as $3.00 per pound (and even lower when on sale). It also delivers in the nutrient department — it is low in mercury, high in omega-3 fats, and contains 24 grams of protein per 5-ounce can.
3 Fresh Ideas For Cooking With Canned Salmon
Grab a can of salmon from the pantry, drain well, and whip up any of these healthy and fresh recipes.
- Combine with egg, panko breadcrumb and some fresh herbs; saute in olive oil and serve with fresh lemon and cocktail sauce.
- Toss with cooked whole grain pasta, fresh veggies and balsamic vinaigrette.
- Make my Sriracha Lime Salmon Collard Wraps (recipe follows)
Once you try a collard green wrap you may never go back to tortillas again. This leafy green is bursting with vitamins, minerals, fiber and antioxidants. Combine collards with canned salmon and you have a nutrient powerhouse.
1 large collard green leaf
1 (5-ounce) can boneless and skinless salmon
1 tablespoon nonfat Greek yogurt
1 teaspoon mayonnaise (optional)
1 teaspoon Sriracha (or to taste)
2 tablespoons chopped celery
Zest and juice of 1/2 a lime
Remove the hard, lower portion of the stem (see image below) and place collard green leaf in a large pot of boiling water for 15 seconds. Remove, pat dry, and set aside. In a bowl combine salmon, yogurt, mayonnaise (if using), Sriracha, celery and lime; mix to combine. Lay collard green out on a flat surface and place some shredded carrots in the center, followed by the salmon mixture. Like a burrito, fold in both the left and right side of the collard over the filling. Then starting at tend closest to you, roll up. Cut in half and serve.
Calories: 254; Total Fat: 10g; Saturated Fat: 2g; Carbohydrates: 5g; Fiber: 1g;
Protein: 37g; Sodium: 494; Cholesterol: 119mg