Salmon really is a superfood – granted that word is misused all the time since no one food has it all, but salmon delivers a lot of incredible nutrition. Consider the following: a 212 g or 7.4 oz can of sockeye salmon has
- a mere 332 calories
- 36 g protein
- 442 mg calcium (more than one cup of milk)
- 575 mg potassium (equivalent to one and a half medium bananas)
- 2 mg zinc
- 60 mcg selenium
- B-complex vitamins including B12, choline
- 1.38 mg iron
- 1600 IU of vitamin D
- 270 IU of vitamin A
- 5 g of total omega-3 fats of which 1100 mg is EPA, and 1700 mg is DHA and 268 mg of DPA (the same as 4 to 5 high potency omega-3 capsules!!).
While some may not eat a whole can in one sitting like I do – I throw it on my salad for a filling lunch or dinner – but any amount of salmon is a tasty way to up your nutrition game and canned salmon makes it easy. Most may think ‘sandwich’ when talking about canned salmon but there are lots of ways to use this highly versatile food.
8 ways to use canned salmon
This recipe from the Food Network Canada adds a little extra flavour from quinoa which has a bit of a nutty taste. Salmon cakes are super easy to make and pair well with a salad. They can be easily chilled in the fridge and used as a quick and easy lunch or dinner the next day. The citrus salsa in this recipe adds a great freshness.
Also from the Food Network, this recipe from Anna Olson is a great way to incorporate salmon into a salad with the added benefits of chickpeas, a.k.a. “pulses”; they’re also rich in protein, calcium, potassium, folate and fiber.
This recipe from Simply Recipes is a great twist on the typical tuna pasta salad. It uses some Tabasco sauce for a little heat and kick. Salads are the best for ease and convenience both in terms of effort to make and portability for take-to-work lunches.
This gorgeous dish from Bev Cooks speaks for itself. Quinoa is a great alternative to other grains like kamut, wild rice, or barley. Plus the spinach adds the benefit of lutein which does a body good in so many ways which I’ve written about before: Want a More Youthful Brain? Get More Lutein, or Lutein: The Next Big Thing in Brain Health?, and Kale. Your Alley Against Heart Disease & Macular Degeneration. Can you tell I love lutein?
For the brave who want to try an risotto, this recipe from Coconut and Lime is incredible. Risotto is so creamy in its texture and mouth feel or the pleasurable sensation that food has, as we eat it. This is a meal in itself but it could be paired some a side salad too.
Frittatas were popular in the 90s, some have moved on but they are a simple way to make a nutritious meal; breakfast, lunch or dinner. A slice can be served with salad, toast, or on its own. It keeps well, so leftovers for a quick lunch at work or for dinner when you’re running late, is a no-brainer. Check out Kitchenist for more awesome recipes.
You read that correctly! MJ and Hungry Man have put together a twist that I bet no one has tried, let alone heard of. The nutrition of salmon is paired with the kick of kimchi, a fermented recipe typically using nappa cabbage. Kimchi is rick in probiotics; healthy bacteria which support gut health
Watercress is not common “greens” for most people when it comes to making salads but it’s a great alternative to lettuce, spinach and the like. Potatoes have gotten a bad wrap over the past couple of decades being labelled as ‘bad carbs’ but they’re a great source of carbohydrate that the body uses for energy and they’re a great source of vitamin C. Serve this salad from BBC Good Food and impress your guests!