5 Quick & Easy Canned Salmon and Rice Recipes

Benefits of Canned Salmon

Canned salmon is an affordable and healthy pantry staple that's packed with nutrition. It provides an impressive amount of protein as well as important omega-3 fatty acids EPA and DHA. Canned salmon is also loaded with various vitamins and minerals like niacin, vitamin B12, selenium and potassium. Additionally, the convenience, long shelf life and versatility of canned salmon makes it easy to incorporate into quick, budget-friendly meals.

Nutrition Comparison of Fresh vs Canned Salmon

While fresh salmon fillets may sometimes be considered superior, canned salmon is nutritionally comparable while costing significantly less. In some cases, canned wild salmon contains even higher levels of certain nutrients than fresh farmed salmon.

For example, a 3 ounce serving of canned red sockeye salmon contains:

• 1,083 mg omega-3 fatty acids
• 41 grams of protein
• Vitamin D - 90% DV
• Selenium - 83% DV
• Vitamin B12 - 58% DV

Overall, canned salmon is touted as one of the most nutritionally-dense canned protein options you can buy.

Quick and Easy Canned Salmon Recipes

From salmon cakes to salmon fried rice, bowl meals to sandwiches, here are some quick, delicious recipes that put nutritious canned salmon to use:

1. Canned Salmon Patties

These flavorful salmon patties come together quickly thanks to a base of canned salmon. They make a handy weeknight dinner or game day appetizer.

Ingredients:

• 1 (14.75 ounce) can red or pink salmon, drained and flaked
• 1 cup fine bread crumbs
• 2 eggs, beaten
• 1/4 cup minced onion
• 2 tablespoons lemon juice
• 2 teaspoons Dijon mustard
• 1/4 teaspoon cayenne pepper
• Salt and pepper to taste

Directions:

1. In a bowl, combine the salmon, bread crumbs, eggs, onion, lemon juice and Dijon. Season with cayenne and salt and pepper.
2. Form the mixture into four patties, about 1/2 inch thick.
3. Heat oil in a skillet over medium. Cook patties for about 4 minutes per side, until browned.
4. Serve patties on buns with dressings and toppings like greens, tomato, avocado and tartar sauce.

2. Mediterranean Salmon Salad

This Mediterranean-inspired salmon salad recipe is light, fresh and full of flavor. It also comes together in just 10 minutes, making it an easy weekday lunch.

Ingredients:

• 2 (5 oz) cans salmon, drained and flaked
• 5 oz mixed salad greens
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup olives
• Feta cheese

Dressing:

• Zest and juice from 1 lemon
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Directions

1. Whisk together dressing ingredients. Toss greens, cucumber, tomatoes and onion with dressing.
2. Top salad with salmon, olives and feta.

3. Cajun Salmon & Rice

This Cajun take on salmon and rice is easy, full of spice and quick enough to pull together any night of the week using pantry staples.

Ingredients:

• 1 tablespoon olive oil
• 1 small onion, diced
• 1 clove garlic, minced
• 2 stalks celery, sliced
• 1 small green pepper, diced
• 2 teaspoons Cajun seasoning
• 1 cup uncooked rice
• 1 (14.5 oz) can diced tomatoes
• 1 (14.75 oz) can salmon, drained and flaked
• 2 cups chicken or vegetable broth

Directions:

1. Heat oil in large skillet over medium high heat. Cook onion, garlic, celery and pepper until softened, about 5 minutes. Stir in Cajun seasoning.
2. Stir in rice and coat with spices and vegetables. Add tomatoes, salmon, and broth. Bring to a boil.
3. Cover, reduce heat to low and simmer for 15-20 minutes, until rice is cooked through.
4. Fluff with a fork before serving.

4. Leftover Salmon Fried Rice

Don't waste leftover salmon use it to make this savory salmon fried rice. Quick to whip up, it makes a no-fuss weeknight meal.

Ingredients:

• 2 tablespoons vegetable oil
• 2 eggs, lightly beaten
• 1 small onion, diced
• 3 cloves garlic, minced
• 4 cups cold cooked rice
• 1 red bell pepper, diced
• 1 cup frozen peas
• 3 green onions, sliced
• 1 (5 oz) can salmon, drained and flaked
• 2 tablespoons low sodium soy sauce
• Chili garlic paste or Sriracha to taste

Directions:

1. Heat 1 tablespoon oil in a wok or large nonstick skillet over medium-high heat. Cook eggs briefly until scrambled but still moist; transfer to a plate.
2. Add remaining oil to pan along with onion and garlic. Cook for 1 minute until fragrant.
3. Add rice and continue cooking 5 minutes, breaking up any clumps.
4. Add bell pepper, peas and green onion. Cook for 2 minutes.
5. Stir in salmon, soy sauce and eggs. Cook until heated through.
6. Season with chili paste or Sriracha and extra soy if desired.

5. Lazy Salmon Casserole

This lazy casserole is a weeknight dinner game changer. Simply combine canned salmon with rice, veggies, cheese and creamy soup for a hearty fully-loaded meal.

Ingredients:

• 1 tablespoon butter
• 1 small onion, diced
• 2 carrots, peeled and shredded
• 2 stalks celery, thinly sliced
• 3 cups cooked rice
• 1 (10.75 oz) can cream of mushroom soup
• 12 cup milk
• 2 (5 oz) cans salmon, drained and flaked
• 1 cup shredded cheddar cheese
• 1 cup frozen peas

Directions:

1. Preheat oven to 375F. Grease a 9x13 baking dish with nonstick spray.
2. In a skillet over medium heat, melt butter. Cook onion, carrots and celery 5 minutes until softened.
3. In baking dish, combine rice, soup, milk, veggies and salmon. Top evenly with cheese and peas.
4. Bake for 20 minutes until hot and bubbly.
5. Let sit 5 minutes before serving.

Tips for Cooking with Canned Salmon

From easy weeknight meals to potlucks and parties, canned salmon works wonderfully in all kinds of dishes. Here are some tips for cooking with this pantry staple:

• Opt for wild-caught varieties for more omega-3s.
• Rinse before using to reduce excess sodium if needed.
• Flavor it with spices, herbs, citrus and other strong seasonings that stand up to the fish.
• Use it in salmon patties, salmon salads, salmon fried rice, casseroles and more.
• Pair it with fresh veggies, whole grains, eggs, cheese and other complementary ingredients.
• Get creative with mixes of pink, red and white canned salmon.

Thanks to its convenience, nutrition stats and cost savings, canned salmon is a handy ingredient to always keep stocked in your pantry. With so many fast, tasty ways to enjoy it in meals, you'll be glad you have it on hand.

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.