Discover the Incredible Nutrition in Canned Wild Salmon

The Nutritional Powerhouse of Canned Salmon

Canned salmon is an affordable, nutritious, and versatile protein source packed with essential vitamins and minerals. Often overlooked in favor of fresh salmon filets, canned salmon provides an impressive concentration of nutrients for considerably less money. Read on to learn all about the health benefits of canned salmon, how to shop for the best products, delicious recipe ideas, and why you should keep a few cans in your pantry.

Nutrition Profile of Canned Salmon

Salmon fresh or canned, provides high-quality protein with all 9 essential amino acids for supporting muscle growth and maintenance. Canned salmon specifically contains:

• High-quality lean protein - ranges from 22-24g per 3 ounce serving, providing 44-48% of the recommended Daily Value (DV)
• Heart-healthy omega-3 fatty acids - 1,283-1,457mg per serving to reduce inflammation and lower heart disease risk
• Vitamin D - canned salmon has 797 IU per serving, supporting bone health and immune function
• Vitamin B12 - supports nerve function and DNA production
• Selenium - protects cell membranes and thyroid function
• Niacin - aids enzyme function and DNA repair
• Phosphorus - improves bone density and kidney function
• Potassium - regulates fluid balance and heart function
• Calcium and iron also present in smaller amounts

Salmon Species in Canned Products

Not all canned salmon is created equal. Products contain different species of salmon from various fisheries that impact nutrition values:

• Pink salmon - Mild flavor from Alaska fisheries; leanest species
• Sockeye salmon - Deepest red color; highest omega-3s
• Coho salmon - Medium color and oil content
• Chum salmon - Lower oil content with lighter flesh

Check product labels for species details and always choose wild-caught over farmed options for maximum nutrition.

Buying the Best Canned Salmon

Look for the following when purchasing canned salmon:

• Bones removed - Less work before eating or cooking
• Skinless - Improves texture and appeal
• Salt-free or low sodium options - If limiting sodium intake
• Sustainably caught - Look for MSC certified products

Also consider buying canned salmon in bulk or larger cans (15 oz) for the best price per ounce. Store unopened cans in a cool, dry pantry up to 2 years.

Incorporating Canned Salmon into Meals

Beyond eating canned salmon straight from the can, it also shines in:

• Salads - Salmon salad, grain bowls, bean salads
• Wraps and sandwiches - Salmon salad sandwiches with crackers or bread
• Snacks - Add to avocado toast or pair with crackers
• Pasta dishes - Toss with hot pasta + olive oil, herbs, veggies
• Casseroles and bakes - Mix into egg bakes, tater tot casserole
• Soups and chowders - Salmon corn chowder, miso soup

The rich flavor pairs well with bold seasonings and ingredients. Use your imagination!

Health Benefits of Canned Salmon

Beyond being delicious and versatile in recipes, incorporating canned salmon provides many benefits:

• High lean protein - Builds muscle, aids weight loss, keeps you full
• Heart healthy omega-3s - Reduce inflammation and heart disease risk
• Nutrient density - Excellent source of B12, selenium, phosphorus, niacin
• Strong bones - Vitamin D, phosphorus prevent osteoporosis
• Immune support - Zinc, selenium, protein bolster immune health
• Brain function - Omega-3’s support cognition and mental health

The unique nutrition profile makes canned salmon a true superfood that offers healthy aging support in a compact, budget-friendly form.

Sample Recipe: Lemony Canned Salmon Salad Sandwiches

This tangy salmon salad makes excellent sandwiches or pairs nicely with crackers and veggies for snacks and appetizers. Loaded with protein, healthy fats, and flavor!

Ingredients:

• 2 (5oz) cans wild-caught salmon, drained and flaked
• 1 stalk celery, finely diced
• 2 tbsp red onion, minced
• 3 tbsp mayonnaise
• 1 tbsp lemon juice
• 1⁄2 tsp dijon mustard
• 1 tsp honey
• Salt and pepper to taste
• Bread, crackers, or lettuce (for serving)

Instructions:

1. In medium bowl, mix together salmon, celery and onion until combined.
2. In small bowl, whisk together mayo, lemon juice, mustard and honey.
3. Pour mayo mixture over salmon and mix gently to coat evenly.
4. Season with salt and pepper.
5. Serve scooped onto bread slices, crackers, lettuce leaves as desired.

Get creative with additional mix-ins like capers, dill, pickles, or hot sauce. Enjoy this omega-3 packed canned salmon salad!

More Delicious Canned Salmon Recipes

1. Canned Salmon Corn Chowder

This comforting salmon chowder is loaded with veggies and creaminess from potatoes, corn, and milk.

Ingredients:

• 1 tbsp butter
• 1 onion, diced
• 2 ribs celery, chopped
• 3 cloves garlic, minced
• 3 medium russet potatoes, peeled and diced
• 3 cups low-sodium chicken broth
• 15oz can corn kernels
• 2 cans (5oz ea) salmon, drained and flaked
• 2 bay leaves
• 1 cup milk
• Salt and pepper to taste

Instructions:

1. Melt butter in large pot over medium heat. Add onion, celery and garlic cooking for 3-5 minutes until softened.
2. Stir in potatoes, broth, corn, salmon and bay leaves. Bring to a boil.
3. Reduce heat to medium-low simmering for 15 minutes until potatoes are tender.
4. Discard bay leaves. Stir in milk and heat through.
5. Season generously with salt and pepper before serving.

2. Tuna Melt Casserole with Salmon

All the nostalgic flavors of classic tuna noodle casserole with a nutrition upgrade using canned salmon instead.

Ingredients:

• 8oz egg noodles
• 2 cans (5oz) salmon, drained and flaked
• 10oz frozen peas
• 1⁄2 cup mayonnaise
• 1⁄4 cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 2 cups shredded cheddar cheese, divided
• 1⁄2 cup panko breadcrumbs
• 2 tbsp butter, melted

Instructions:

1. Preheat oven to 375°F. Grease a 9x13 baking dish and set aside.
2. Prepare egg noodles according to package directions.
3. In a large bowl mix together salmon, peas, mayo, yogurt, mustard and 11⁄2 cups cheddar cheese.
4. Add cooked drained noodles and mix until fully incorporated.
5. Transfer mixture to prepared baking dish. Top evenly with remaining 1⁄2 cup cheddar.
6. In small bowl combine panko crumbs with melted butter then sprinkle over casserole.
7. Bake 25-30 minutes until hot and bubbly. Let stand 5 minutes before serving.

3. Canned Salmon Cakes with Dill Yogurt Sauce

These flavorful salmon patties are crisp on the outside with lush dilly dipping sauce.

Salmon Cake Ingredients:

• 1 lb canned salmon, drained and flaked
• 1 cup panko breadcrumbs
• 1 egg, lightly beaten
• 3 green onions, thinly sliced
• 1⁄4 cup mayonnaise
• 2 tbsp dijon mustard
• 1 tbsp lemon juice
• 1⁄4 tsp cayenne pepper
• Salt and pepper to taste
• Oil for frying

Dill Yogurt Sauce Ingredients:

• 1 cup Greek yogurt
• 1 lemon, zested and juiced
• 2 tbsp olive oil
• 2 tbsp chopped fresh dill
• 1 small garlic clove, minced
• Salt and pepper to taste

Instructions:

1. In large bowl mix together all salmon patties ingredients except oil. Form into 8 equal patties, refrigerate for 30 minutes.
2. In small bowl whisk together all ingredients for yogurt sauce. Refrigerate until ready to serve.
3. In large skillet, heat 1⁄4” oil over medium-high heat. Fry patties 2-3 minutes per side until deeply golden brown. Drain on paper towel lined plate.
4. Serve salmon cakes warm with chilled dill yogurt sauce.

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.