Preparing Your Canned Salmon
Before diving into recipes, a few simple preparation steps will set you up for success. While many recipes recommend draining the liquid, don't discard it entirely if you're using canned salmon with bones and skin, as the liquid contains flavor and nutrients. The canning process softens the pin bones to the point they are edible and become an excellent source of calcium, so mashing them into the fish is an easy nutritional boost.
To prepare, simply open the can and use a fork to flake the salmon. If you prefer a smoother texture, you can remove the skin and bones before mashing. For those watching sodium intake, look for lower-sodium varieties and consider rinsing the salmon under cool water.
Quick & Easy Canned Salmon Recipes
Simple Salmon Salad
One of the most classic and best ways to eat canned salmon is by making a quick salad, perfect for sandwiches, crackers, or lettuce wraps. It's the ultimate no-cook, no-fuss meal.
Ingredients:
- 1 (14.75 oz) can wild-caught salmon, drained and flaked
- ¼ cup mayonnaise or Greek yogurt
- 2 tbsp finely chopped celery
- 1 tbsp finely chopped red onion or chives
- 1 tsp Dijon mustard
- Fresh lemon juice, to taste
- Salt and pepper, to taste
- Optional: Fresh dill or capers for extra flavor
Instructions:
- In a medium bowl, combine the flaked salmon with the mayonnaise or Greek yogurt.
- Add the celery, onion, Dijon, and a squeeze of fresh lemon juice.
- Mix well until everything is evenly combined. Season with salt and pepper.
- Serve immediately or chill for 30 minutes to allow the flavors to meld.
Crispy Salmon Patties
For a warm, satisfying meal, canned salmon patties (or croquettes) are a fantastic and easy option. They are crispy on the outside and tender on the inside.
Ingredients:
- 1 (14.75 oz) can salmon, drained
- 1 large egg, beaten
- ⅓ cup breadcrumbs or crushed crackers
- ¼ cup chopped onion
- 2 tbsp chopped fresh parsley
- 1 tsp Old Bay seasoning or other favorite spices
- Vegetable or olive oil for frying
Instructions:
- In a large bowl, combine the drained salmon, egg, breadcrumbs, onion, parsley, and seasoning.
- Mix gently with your hands until just combined. Do not overmix.
- Form the mixture into 4-6 evenly sized patties.
- Heat oil in a large skillet over medium-high heat. Add the patties and cook for 3-4 minutes per side, or until golden brown and crispy.
- Drain briefly on a paper towel and serve hot with a lemon-dill sauce or a side of vegetables.
Versatile Serving Ideas
Beyond the basics, canned salmon can be used in many other creative ways to keep your meal rotation fresh and exciting.
Flavorful Salmon Wraps
Use salmon salad as a filling for quick and healthy wraps. Enhance it by adding avocado slices, shredded lettuce, and a squeeze of lime juice for a fresh, zesty meal.
Simple Salmon Pasta
Toss flaked salmon with cooked pasta, a simple lemon-garlic sauce, capers, and a handful of fresh parsley for a quick and elegant weeknight dinner.
Savory Salmon Dip
Blend canned salmon with cream cheese, lemon juice, and fresh herbs to create a delicious and easy dip for crackers or a spread for bagels.
Comparison: Popular Canned Salmon Preparations
| Preparation | Prep Time | Effort Level | Best For |
|---|---|---|---|
| Salmon Salad | 5-10 minutes | Minimal | Quick lunches, sandwiches, crackers |
| Salmon Patties | 20-30 minutes | Moderate | Warm, satisfying dinner, freezer-friendly |
| Salmon Pasta | 15-20 minutes | Low to Moderate | Quick weeknight meals, using pantry staples |
| Salmon Dip/Spread | 5-10 minutes | Minimal | Appetizers, breakfast, healthy snack |
The Nutritional Punch of Canned Salmon
Don't let the can fool you—canned salmon is a nutritional powerhouse. It is a fantastic source of high-quality protein and essential omega-3 fatty acids, which are crucial for brain and heart health. Choosing a variety with bones and skin provides a significant boost of calcium and vitamin D, making it excellent for bone health. For optimal health, aim for wild-caught options, which often have higher levels of omega-3s.
Conclusion: Your Canned Salmon Potential
The versatility of canned salmon is what makes it one of the best staples to have in your pantry. Whether you're looking for a lightning-fast lunch like a salmon salad, a comforting dinner like crispy patties, or a creative appetizer, this shelf-stable ingredient can deliver a nutritious and delicious meal. By understanding simple preparation techniques and exploring these varied recipes, you can confidently answer the question of what's the best way to eat canned salmon by finding the perfect method for any occasion.
Final Recommendations
- Flavor Boost: For a fresher flavor, add a squeeze of lemon juice or a dash of fresh herbs like dill or parsley to your canned salmon dishes.
- Lower Sodium: If you're concerned about sodium, opt for canned salmon with no-salt-added or low-sodium varieties. Rinsing the salmon can also help.
- Sustainability: Look for wild-caught canned salmon from brands that prioritize responsible sourcing, such as Wild for Salmon, which ensures premium quality.
- Eat the Bones: If your can includes them, don't throw away the soft, edible bones. They provide an easy source of calcium and are virtually unnoticeable when mashed.
Additional Considerations
Ultimately, the best way to eat canned salmon is the way you enjoy it most. Its convenience and nutritional value make it a fantastic and accessible protein source for anyone looking to incorporate more fish into their diet without the fuss of cooking fresh fillets. The key is to see it not just as a filler, but as a flavorful and versatile ingredient that can be the star of many delicious meals. So, next time you're in a hurry or on a budget, reach for that can and start creating something amazing.
Explore the benefits of wild-caught canned salmon at Wild for Salmon.
