Store cupboard meals can be the saviour of midweek meals. And while you may cook with tinned tuna on the regular, tinned salmon is just as versatile.
From freshly dressed zesty salads to crispy golden fish cakes, we've given tinned salmon a much needed update. Take inspiration from these frugal yet flavoursome recipes.
1 Toss a tasty salmon salad
Drain and flake a 213g can of salmon and mix in a bowl with 100g pack watercress, 150g/5oz halved boiled new potatoes and 125g/4oz blanched green beans. Make a dressing with juice of 1 lemon, 2tbsp extra-virgin olive oil and a small handful chopped fresh dill. Drizzle over salad and toss to mix well.
2 Make tinned salmon pasta
Cook and drain 200g/7oz spaghetti according to instructions on packet. Trim and chop a handful of asparagus into 4cm/1½in lengths and blanch for 3-4 mins in boiling water, then toss with the hot pasta, a 213g drained can of salmon and 4-5 tbsp hollandaise sauce. Season to taste before serving.
3 Serve up a salsa
Drain a 180g can of salmon and mix with 1 halved, stoned and chopped avocado, juice of 1 lime, 1tbsp chopped red onion and 1 deseeded and chopped green chilli. Cut a half baguette diagonally into slices, drizzle with olive oil and grill on both sides till lightly golden, then rub with a cut clove of garlic before topping with the salmon salsa.
4 Bake a fast fish pie
Peel, boil and mash 900g/2lb potatoes with 50ml/2fl oz milk and a knob of butter. Melt 25g/1oz butter in a pan over a medium heat, then stir in 25g/1oz plain flour and cook for 1 min. Remove from heat and gradually add 600ml/1pint milk, stirring till smooth. Return pan to heat and cook, stirring, till sauce is thick. Stir in a 213g drained and flaked can of salmon, 2 handfuls frozen peas, 190g pack cooked of peeled prawns and a handful chopped fresh parsley. Pour into an ovenproof dish. Spoon mash over and bake in an oven preheated to gas mark 4/180°C (160°C in a fan oven) for 15-20 mins, till topping is crisp and hot.
5 Cook up salmon kedgeree
Perfect for brunch or dinner – this is a purse-friendly take on kedgeree. Boil and drain 175g/6oz rice as directed on pack. Heat a knob of butter and 1tbsp oil in a frying pan and cook 1 finely chopped onion for 5 mins, or till soft. Add 1tsp curry powder and ½tsp cayenne pepper and cook for another minute. Stir in cooked rice and a 213g drained can of salmon. Cook till piping hot, then season well. Add 1 handful chopped fresh parsley, 2 quartered hardboiled eggs and a squeeze of lemon, and serve.
6 Top a pizza with salmon
Preheat oven to gas mark 6/200°C (180°C in a fan oven). Spoon 5tbsp passata over a ready-made pizza base. Top with a 180g drained can of salmon, 155g pack of seafood selection and a few slices red onion. Sprinkle over 1tbsp dried oregano and 1 ball mozzarella cut into cubes. Season, then place directly on an oven shelf and bake for 10-15 mins till base is crisp and cheese bubbling.
7 Make tinned salmon dip
In a processor, mix together a 180g drained can salmon and 200ml/7fl oz crème fraîche. Stir through 1tbsp chopped capers and 2 finely chopped cornichons. Season to taste and serve with crudités and breadsticks.
8 Use tinned salmon in a stir fry
Cook 200g/7oz noodles, drain and toss with 1tbsp sesame oil. Add 1tbsp oil to a frying pan and, over a high heat, quickly stir-fry 1 deseeded chopped red chilli, 2 chopped cloves garlic, ½tbsp grated fresh ginger, 4 sliced spring onions and a 213g drained can of salmon. Add cooked noodles and stir in 1tbsp soy sauce and 1tbsp oyster sauce. Heat briefly and serve.
9 Fry up salmon fish cakes
Boil 1 large peeled potato, then mash with a 213g drained and flaked can of salmon, 1 small handful chopped fresh chives, 2tbsp plain flour, salt and pepper. Form into 6 patties and chill till firm. Shallow-fry in 4tbsp oil over a medium heat for 4-5 mins on each side.
10 Use to top jacket potatoes
In a small bowl, mix together a 180g drained can of salmon, 4tbsp soft cheese, 3 chopped spring onions and 1tbsp horseradish cream. Season to taste and spoon over hot baked potatoes.
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Carla Griscti
Digital Writer
As a digital writer for Prima Online and a self-confessed foodaholic, you'll find lots of fab foodie pieces from me. I have a true love for sun, sea and sangria (among many other indulgences). When not dreaming of sunny beaches (or running off to them) I can be found cavorting at festivals, hosting wine-fuelled dinner soireés and prancing around the kitchen to Stevie Nicks and Kate Bush. I also have an unhealthy obsession with Dave Grohl and Alan Partridge.
FAQs
Draining The Liquid Shouldn't Impact Nutritional Value
Because these oils are not highly water soluble, the nutrients are less likely to be washed away by rinsing. So, while draining and rinsing the fish minorly impacts its nutritional value, it doesn't eliminate the numerous benefits canned salmon provides.
What is the healthiest canned salmon to eat? ›
1. Wild Planet - Best Canned Salmon Overall. Wild Planet's pink and sockeye varieties are wild-caught and canned fresh for optimal nutrition and taste. Their options are boneless and skinless for easy preparation, packed in pop-top lids that are easy to open.
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.
Can I eat canned salmon right out of the can? ›
Preparing: Canned fish is ready to be eaten right out of the container! See below for ideas on how to use canned fish, along with recipes. Canned fish is often packed in oil or water, which can be drained depending on recipe directions or preferences. Uses: Canned fish has a variety of uses.
Can you eat canned salmon by itself? ›
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. Canned salmon can be exactly what you need, when you need it.
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.
How healthy is canned salmon? ›
Canned salmon is every bit as nutritious as fresh salmon. Canned salmon contains a variety of key nutrients, including protein, calcium, vitamins B & D, and healthy omega-3 fatty acids. Omega-3 fats promote healthy brain development in babies and support similar things in adults.
What is the black stuff in canned salmon? ›
The small black specks could be anything from really tiny flakes of scale to tiny singed parts from when the meat was cooked to microplastics eaten by the fish - who knows. In any of those cases, not harmful to you.
Which is better 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.
Which canned salmon tastes best? ›
Our top choice is the Wild Planet Wild Sockeye Salmon because it packs a lot of clean flavor right out of the can. Plus, the company is transparent about its sustainable practices. If you want to take the flavor of pink salmon on the go, try the Wildfish Cannery Smoked White King Salmon cans.
Still, small amounts of mercury can pose a risk to young children, unborn babies and the babies of nursing mothers, so the recommended servings of even low-mercury canned light tuna and salmon are no more than 2 to 3 servings per week of 3 to 4 ounces for folks who fall into those categories.
Is it OK to eat canned salmon everyday? ›
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!
Which is better canned sardines or canned salmon? ›
Sardines and salmon both contain a rich array of vitamins and minerals, but the nutritional content differs slightly between the two. Sardines are richer in calcium, phosphorus, selenium, iron, magnesium, and zinc, while salmon is higher in omega-3 fats, vitamins B1, B2, B3, B5, B6, and folate.
Is Peanut Butter good or bad for you? ›
Eating peanut butter alongside other nutritious foods is perfectly healthy — as long as you don't exceed your calorie needs. Peanut butter is high in calories and could lead to excess calorie intake if not consumed in moderation. However, it is still a high-quality food that provides numerous nutrients.
How often should you eat canned salmon? ›
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!
How do you get the fishy taste out of canned salmon? ›
Also, you can marinate the fish in a mixture of lemon juice, vinegar, and water for 30 minutes. This will help to neutralize the fishy taste. Cooking the fish using a cooking method that will not allow the fishy flavor to become pronounced, such as grilling, baking, or steaming can help as well.
Should you eat the skin and bones in canned salmon? ›
Eating the bones in canned salmon isn't just a matter of safety; it's also about nutrition. Salmon bones are a fantastic source of calcium, which, according to Healthline, is a mineral crucial for maintaining strong and healthy bones and teeth and ensuring the proper functioning of the heart, muscles, and nerves.
