Who says good food can’t come in a can? Canned salmon provides major nutrition for those looking for a healthy snack
Although salmon is more commonly eaten fresh, canned sustainable salmon is a nutritional powerhouse and an incredibly versatile source of high-quality protein.
Just one-quarter of a 7.5-ounce (213-gram) tin of salmon contains 11 g of protein and 5 g of quality fats, including 1.5 g of omega-3 fatty acids. This same portion also supplies 10% of the daily requirement for calcium and 4% of iron as well as 240 mg of sodium.
Tip: To reduce the sodium content, choose sodium-reduced canned salmon, or rinse and drain regular canned salmon before using it.
Canned Salmon Meal Ideas
- Instead of tuna, try a salmon salad sandwich; use light mayo or lemon-garlic vinaigrette, and add lots of minced celery, green onions, mushrooms and bell peppers.
- Salmon blends beautifully in a classic casserole with broccoli, macaroni and cheese sauce.
- Use salmon to make salmon fish cakes or a salmon loaf, or blend it into a seafood dip or a cheese ball for entertaining.
- Salmon is also the perfect protein topper for a fresh salad and makes for a nice change from chicken in a stir-fry with Asian greens.
Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.