All About Canned Salmon - Unlock Food (2024)

All About Canned Salmon - Unlock Food (1)

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

All About Canned Salmon - Unlock Food (2024)

FAQs

All About Canned Salmon - Unlock Food? ›

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.

What are some facts about canned salmon? ›

Canned salmon is every bit as nutritious as fresh salmon. It contains a variety of key nutrients, including protein, calcium, vitamins B & D, and healthy omega-3 fatty acids which promotes a healthy brain. By now, the health benefits of salmon are well-known.

Is it okay to eat canned salmon every day? ›

Takeaway. The FDA recommends eating 8 ounces of salmon per week. So you *can* eat it every day but in smaller servings. If you're pregnant, the FDA recommends eating 8 to 12 ounces of seafood per week from sources that have lower mercury levels — including salmon!

Can I eat canned salmon right out of the can? ›

It's even better if these convenient foods are also healthier foods! The beauty of canned salmon is that you can eat it on its own, throw it on top of salad or eggs, or work it into a recipe.

Should I drain 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.

Is canned salmon as good for you? ›

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 on reading labels to help you pick the best choice.

Is canned salmon considered processed food? ›

The fully processed products include canned tuna, salmon, shrimp, crab, sardines, and other fish, fish balls, and so on. The heating process applied to these products is designed to destroy pathogenic bacteria and normal numbers of other organisms.

What is the best way 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. Check out our top 15 canned salmon recipes for ideas—we bet you'll pick up a can or two on your next grocery trip.

What is the white stuff in canned salmon? ›

That white slimy stuff is called albumin, and it's actually just a harmless (albeit pretty gross-looking) protein that solidifies as salmon cooks.

Do you 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 better than tuna? ›

So, which one should I eat? So technically, salmon is a tiny bit healthier than canned tuna. So if you want to get in more healthy fats as well as a bit more protein, canned salmon might have an advantage. But if you're more of a canned tuna person, all power to you—that's a great, affordable healthy option, too.

What is the history of salmon canning? ›

Canning was used in the 1830s in Scotland to keep fish fresh until it could be marketed. By the 1840s, salmon was being canned in Maine and New Brunswick. The commercial salmon canneries had their main origins in California, and in the northwest of the US, particularly on the Columbia River.

Why does canned salmon last so long? ›

Canned fish — such as tuna, salmon, and sardines — can last up to three years after they're packaged. Why? "Canning foods removes all air and places it in vacuum-sealed containers that are then heat processed," says Rumsey. "This destroys microorganisms and prevents new bacteria from getting in."

Why are there so many 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.

Why is canned salmon gray? ›

"It's the insulating fat for the fish, so it's just the fat," said Dr.

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