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.
Can I eat canned salmon right out of the can? ›
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.
How often is it safe to eat canned salmon? ›
How often can I eat canned salmon? While there's no strict daily limit, the FDA recommends that Americans consume two to three servings of fish per week. All types of salmon—pink, chum, coho, Alaskan, and red sockeye—are rich omega-3 fatty acids, which benefit heart health and more.
What are good ways to eat canned salmon? ›
You can use it like you would canned tuna: in healthy dinner salads, weeknight pasta dinners, as a burger base, or as a substitute for raw fish in sushi bowls.
Which is healthier, red or pink canned salmon? ›
These ones are pretty much the same, but often. red salmon tends to be slightly higher in calories, has more Omega 3 fatty acids than the pink. In terms of protein, even a little more protein. So up to you what you like in terms of eating, uh, and taste.
Should you drain the liquid from 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.
What are the disadvantages of canned salmon? ›
It's a good source of omega-3 fatty acids and protein, but it's important to be aware of the potential drawbacks such as high sodium content, lower quality, and environmental concerns.
Should I rinse canned salmon? ›
You can even rinse the meat to dilute the fish smell if you don't like it. This smell may be stronger in lower-quality brands of canned salmon. What's great is that draining and rinsing have little impact on the nutritional value, so you're still getting those vital nutrients.
Is canned salmon healthier than tuna? ›
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.
Is canned salmon high in mercury? ›
Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Another commonly eaten fish, albacore ("white") tuna, has more mercury than canned light tuna.
Share on Pinterest Salmon skin contains many of the same nutrients as the fish. Salmon skin can make a delicious and healthful addition to the diet. It contains more of the same protein and essential omega-3 fatty acids contained in the fish.
Can you eat canned salmon straight from the can? ›
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.
Can I eat the bones in canned salmon? ›
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.
Is canned salmon considered processed food? ›
Canned seafood falls into two categories from a bacteriological point of view: fully processed commercially sterile products and semipreserved products. The fully processed products include canned tuna, salmon, shrimp, crab, sardines, and other fish, fish balls, and so on.
Is it safe to eat canned salmon without cooking it? ›
protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. without cooking. If heated, serve right away or refrigerate leftovers in a container that is not made from metal. quick and healthy lunch, use canned salmon to make a sandwich or add to a salad.
How soon after canning salmon can you eat it? ›
Provided the can before opening is tight, under a vacuum, and not leaking, ANY canned meat, fish or veggies can be eaten right out of the can.
Can you eat canned fish straight from the can? ›
If you're a fan of canned tuna, you'll be happy to know it's safe and ready to eat straight out of the can since it is pre-cooked for your convenience. Canned tuna is a wonderful seafood option, considering not everyone has access to fresh fish, not to mention it's super affordable.
Can I eat canned food straight out of the can? ›
While canned food is safe to eat, it is best to prepare it safely. Ideally, you should consume canned food immediately after opening without cooking it or reheating it. However, if you want to eat warm canned food, you can empty the contents into a pan to cook or heat.
