5 Delicious, Budget-Friendly Canned Salmon Recipes to Make

Understanding Canned Salmon for Budget-Friendly Nutrition

Salmon packs an impressive nutritional profile as one of the best fish sources of anti-inflammatory omega-3 fatty acids. The vibrant orange-red meat also contains generous amounts of protein, vitamins, and minerals like potassium and selenium. However, costs may limit enjoying fresh salmon fillets regularly.

Fortunately, canned salmon offers comparable nutritional benefits at just a fraction of the price. Keep your kitchen stocked with canned salmon so this economical protein staple is always on hand for whipping up quick, healthy recipes on a budget.

Varieties of Canned Salmon

Look for these common types of canned salmon:

• Pink salmon - Affordable, abundant wild Alaska salmon
• Red salmon - Richer flavor from wild sockeye salmon
• Coho salmon - Farmed in the Pacific Northwest

Boneless, skinless options offer convenience for recipes like salmon patties, spreads, and salads. Otherwise opt for bones-in canned salmon to get those essential calcium benefits too.

Top Health Benefits of Canned Salmon

Enjoy the same outstanding nutritional benefits whether eating fresh or canned salmon varieties. Heres what just one small 3-ounce cansed salmon fillet offers:

• Protein 22 grams for muscle health, injury healing
• Vitamin B12 Over 130% RDA to prevent deficiency
• Selenium 61% RDA to support immune function
• Omega-3 Fatty Acids Anti-inflammatory protection
• Niacin Half your daily niacin needs
• Vitamin D Rare food source, especially useful in winter
• Calcium, Iron, Zinc For bones, blood cell health and immunity

Mercury and Pollution Safety

Both fresh and canned salmon offer healthy fats and key nutrients with minimal concerning downsides. Salmon ranks as one of the safer fish options regarding low mercury levels and other pollution exposure from water sources.

Opt for wild-caught Alaskan salmon packed cans for highest sustainability ratings when possible. But even farmed canned salmon like coho still makes a safer budget choice over pricier fish species.

5 Budget-Friendly Canned Salmon Recipes

Whip up these fast, delicious canned salmon dishes:

1. Easy Canned Salmon Patties

Savory salmon patties come together quickly for a protein-packed comfort meal. Serve on buns or over salad greens.

• 1 (14.5 oz) can salmon, drained and deboned
• 2 eggs, lightly beaten
• 1 small onion, finely diced
• 12 cup whole wheat bread crumbs
• 2 Tbsp lemon juice
• 1 Tbsp Dijon mustard
• 1 tsp garlic powder
• Salt and pepper to taste

1. In medium bowl, mix together all patty ingredients until well combined.
2. Form mixture into 3-4 evenly shaped patties, about 12 inch thick.
3. In large nonstick skillet, cook patties 4 minutes per side over medium-high heat until crispy and browned on outside.

2. Loaded Canned Salmon Baked Potatoes

Pile protein-packed salmon and savory toppings into baked russet potatoes for a simple, hearty meal.

• 3 medium russet potatoes, scrubbed and baked
• 1 (7.5 oz) can salmon, drained and flaked
• 12 cup shredded cheddar cheese
• 14 cup plain Greek yogurt
• 2 green onions, thinly sliced
• 2 Tbsp fresh dill, chopped (or 1 tsp dried dill)

1. Preheat oven to 425F. Pierce potatoes all over with fork, place directly on oven rack, and bake 50-60 minutes until tender all the way through.
2. When cool enough to handle, cut large slit through top of each potato. Gently press open centers with fork and season with salt and pepper.
3. In medium bowl, mix together salmon, cheeses, yogurt, green onion, and dill. Spoon evenly over potato centers.

3. Canned Salmon Fried Rice

Transform leftover rice into fast salmon fried rice loaded with vegetables for a hearty one-pan meal.

• 2 Tbsp avocado oil (or canola oil)
• 3 eggs, whisked
• 1 small onion, diced
• 3 cloves garlic, minced
• 3 cups cooked rice (jasmine or basmati work well)
• 1 red bell pepper, diced
• 1 cup frozen peas
• 2 carrots, shredded or finely diced
• 1 (7.5 oz) can salmon, drained and flaked
• 3 Tbsp low-sodium soy sauce
• Sriracha or chili-garlic sauce to taste (optional)

1. Heat wok or large skillet over medium-high heat. Add 1 Tbsp oil and poured eggs. Scramble lightly for 2-3 minutes then transfer eggs to bowl and set aside.
2. Add remaining 1 Tbsp oil to skillet. Saut onions and garlic 1 minute. Add rice and stir-fry 3 minutes.
3. Mix in bell pepper, peas and carrots then stir-fry another 2 minutes just until tender-crisp.
4. Return scrambled eggs to pan along with salmon, soy sauce, and sriracha if using. Toss everything together 1-2 minutes until fully combined and heated through.

4. Lemony Kale Salad with Salmon

Marinate canned salmon fillets in tangy lemon-herb sauce, then serve atop massaged kale and vegetables for a nutrition-packed salad.

• 1 lb salmon fillets or 2 (5 oz) cans salmon, drained
• Zest and juice from 2 lemons
• 2 garlic cloves, pressed or minced
• 2 Tbsp olive oil
• 2 tsp dried oregano
• 1 5-oz box baby kale blend
• 12 small red onion, thinly sliced
• 1 cup halved cherry tomatoes
• 13 cup crumbled feta cheese

1. Whisk together lemon zest and juice, garlic, olive oil and oregano in shallow baking dish. Add salmon fillets skin-side down. Marinate 15-30 minutes.
2. Meanwhile, massage cleaned baby kale leaves with pinch of salt to soften. Transfer wilted greens to large salad bowl.
3. Heat skillet sprayed with cooking spray over medium heat. Cook marinated salmon 3 minutes per side until opaque and flakes easily. Flake into chunks.
4. Top salad greens with flaked salmon, onions, tomatoes and feta cheese. Serve immediately.

5. Cheesy Canned Salmon & Broccoli Pasta

Creamy cheddar cheese sauce binds protein-packed salmon and tender broccoli florets through hot pasta shells for a fast weeknight one-pan wonder.

• 8 oz pasta shells (or macaroni noodles)
• 3 cups fresh broccoli florets
• 14 cup butter
• 14 cup all-purpose flour
• 2 cups milk
• 1 12 cups shredded cheddar cheese
• 1 (7.5 oz) can salmon, drained and flaked
• 1 tsp garlic powder
• Juice from 12 lemon
• Salt and pepper to taste

1. Bring large pot of salted water to boil. Cook pasta according to package directions, adding broccoli during last 4 minutes of cooking time. Drain and return to pot.
2. Meanwhile, melt butter in medium saucepan over medium heat. Whisk in flour and cook 2 minutes stirring constantly. Gradually whisk in milk and cook 5 minutes until thickened to a smooth sauce.
3. Turn heat to low and stir in cheese until melted and smooth. Pour cheese sauce over pasta and broccoli along with salmon, garlic powder, lemon juice, salt and pepper. Gently toss together until fully coated.

Enjoy Versatile Canned Salmon Often

Stock up on canned salmon so this budget-friendly kitchen staple is always on hand for whipping up endless quick, healthy dishes. Get creative with new ways to enjoy salmon cakes, salads, pasta, rice bowls and more on minimal time and money.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.