Salmon is one of those quintessential “health foods” that everyone says you should eat.
And for good reason.
It’s a fantastic source of protein, and it’s also loaded with omega-3 fatty acids, B vitamins, and trace minerals.
That’s why canned salmon is awesome.
It’s cheap and easy to prepare, making it perfect for us fitness folk who need fast, healthy meals that fit our macros.
So, if you want to work some salmon into your meal plans but aren’t sure where to start, these recipes have you covered.
Try the indian twist on this delicious fish with the Paneer Fish Cakes, the Five-Minute Salmon Risotto if you’re in the mood for Italian, or, if you’re tired of the usual tuna salad, the Canned Salmon Salad.
Enjoy!
Picture courtesy of Cookin’ Canuck
You don’t need ground beef or pork to make meatballs. Instead, open a can of canned salmon. You might even like them better than the Italian version.
These are served with a creamy avocado sauce, but they’d also be good with teriyaki and barbecue sauce.
Serves 4
Ingredients
Meatballs:
1 lb. skinless salmon, cut into chunks (or 3 x 5 oz. cans)
1/2 medium onion, grated
1/4 cup + 2 Tbsp. whole-wheat panko breadcrumbs
3 Tbsp. minced fresh cilantro
1 egg white
2 cloves garlic, minced
3/4 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 tsp. paprika
1/2 tsp. dried oregano
Sauce:
3/4 avocado
3 Tbsp. nonfat plain Greek yogurt
1 clove garlic, minced
Juice of 1/2 lime
5 Tbsp. water
2 Tbsp. minced cilantro
1/2 tsp. chipotle chile powder (or more to taste)
Salt to taste
1/4 tsp. freshly ground black pepper
Nutrition Facts (Per Serving)
Calories: 295
Protein: 35 grams
Carbs: 10 grams
Fat: 13 grams
Picture courtesy of Simply Recipes
For a new take on pasta salad, try salmon. Not only does it add about 20 grams of protein per serving, but salmon tastes great with this classic macaroni salad dressing of mayo, mustard, and lemon juice.
This one also includes fresh dill and parsley, making this canned salmon recipe great for summer cookouts.
Serves 4
Ingredients
1/2 lb. dry macaroni pasta
Salt to taste
2 cans (7 oz. each) salmon
1/2 cup mayonnaise
1 tsp. mustard
1 tsp. lemon zest
1 Tbsp. freshly squeezed lemon juice
1/3 cup chopped shallots (or red onion)
2 Tbsp. chopped fresh parsley
1 Tbsp. chopped fresh dill (or 1/2 tsp. dried dill)
2 stalks celery, chopped
Tabasco to taste
Freshly ground black pepper to taste
Nutrition Facts (Per Serving)
Calories: 428
Protein: 27 grams
Carbs: 42 grams
Fat: 18 grams
Picture courtesy of Good Housekeeping
This risotto has protein thanks to canned smoked salmon, but it’s also extremely easy to make. That’s because it uses ready rice for quick cooking, and it uses cream cheese to create a texture like risotto.
Of course you can also add salmon, cream cheese, and chives to a regular risotto if you have the time and want to make it even more decadent.
Serves 4
Ingredients
2 pouches (8.5 oz. each) basmati ready rice
1 cup fish stock, plus extra to thin
3 1/2 oz. cream cheese
1 Tbsp. freshly chopped chives, plus more for garnish
Zest of 1/2 lemon
3 1/2 oz. smoked salmon, flaked
Nutrition Facts (Per Serving)
Calories: 510
Protein: 15 grams
Carbs: 75 grams
Fat: 17 grams
Picture courtesy of iFoodReal
Tired of tuna salad? Mix up this easy canned salmon salad instead. It has more flavor, especially since salmon goes well with capers.
This recipe also includes carrots, bell peppers, and avocado to give you more to enjoy, including the nutritional benefits like fiber and vitamin A.
Serves 6
Ingredientss
1 package (10 oz.) carrot matchsticks
3 large bell peppers, thinly sliced
1 jar (3 oz.) capers, drained
2 cans (8 oz. each) wild salmon
1/4 cup finely chopped fresh parsley
1/4 tsp. Himalayan pink salt
Freshly ground black pepper to taste
2 Tbsp. mayonnaise
1/4 cup nonfat plain Greek yogurt
2 large avocados, diced
Nutrition Facts (Per Serving)
Calories: 270
Protein: 19 grams
Carbs: 13 grams
Fat: 17 grams
Picture courtesy of The Healthy Foodie
Turn canned salmon into a comforting meal with this savory pie recipe. The filling has peas, corn, and buttermilk, and potatoes like a chicken pot pie. Cheddar cheese is optional, but always makes a meal more delicious.
This recipe includes a dough recipe for the crust. If you’d rather skip that, try a potato crust to reduce fat. Shred or thinly slice the potatoes, line a pie pan, and then bake that alone before adding the salmon filling.
Serves 6
Ingredients
Crust:
1 cup spelt flour
3/4 cup whole-wheat flour
1 tsp. baking powder
1/2 tsp. salt
4 Tbsp. extra-virgin olive oil
3/4 cup buttermilk
1 large egg
Filling:
6 Yukon gold potatoes, skin on, quartered
18 oz. cooked or canned salmon
1 cup low-fat plain yogurt
1 cup buttermilk
1/2 cup frozen peas
1/2 cup frozen corn
1/4 cup fresh parsley, chopped
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 cup (about 3.5 oz.) sharp cheddar cheese, grated
Nutrition Facts (Per Serving)
Calories: 376
Protein: 29 grams
Carbs: 40 grams
Fat: 12 grams
Picture courtesy of Just One Cookbook
Love to cook a stir fry on a busy weekday? Once you try this, you’ll always want to keep a can of salmon in the pantry so you can have this fried rice anytime.
It’s perfect when you want a quick Asian dinner without relying on takeout. Even better for convenience, you can use leftover rice from the day before.
Serves 2
Ingredients
1 filet salmon (or an 8 oz. can)
Salt to taste
1 green onion
2 large eggs
2 Tbsp. vegetable oil
1 Tbsp. sesame oil
2 cups cold cooked rice
1 tsp. soy sauce
1/4 tsp. salt
1/8 tsp. ground white pepper
Freshly ground black pepper to taste
Nutrition Facts (Per Serving)
Calories: 631
Protein: 33 grams
Carbs: 51 grams
Fat: 33 grams
Picture courtesy of Budget Bytes
Caesar salad always has chicken for protein. But it’s just as good with salmon, especially since anchovies are one of the key elements in Caesar dressing.
This salmon salad can also be prepared using a can. For even more protein, it’s optional to add hard-boiled eggs.
Serves 4
Ingredients
8 oz. bowtie pasta
6 oz. chopped kale (about 2 1/2 cups)
14 oz. canned wild salmon
2 large eggs, hard-boiled (optional)
1/2 cup (about 2 oz.) shredded Parmesan
1/2 cup creamy Caesar dressing (or to taste)
Nutrition Facts (Per Serving)
Calories: 495
Protein: 36 grams
Carbs: 54 grams
Fat: 17 grams
Picture courtesy of Eating Well
This rosti recipe is like a potato pancake that’s upgraded with salmon. Mix together frozen hash browns, diced onion, eggs, and canned salmon to make patties.
Then fry them lightly in a pan on both sides, and finish the salmon cakes in the oven. Serve with sour cream and chives, with lemon wedges on the side.
Serves 4
Ingredients
2 cans (6 oz. each) boneless skinless wild Alaskan salmon, drained
1/2 cup finely chopped red onion
2 large eggs
1 egg white
1 Tbsp. whole-grain mustard
3 Tbsp. chopped fresh dill (or 1 Tbsp. dried dill), divided
1/2 tsp. freshly ground black pepper
1/4 tsp. salt
4 cups frozen hash brown shredded potatoes (about 12 oz.)
2 Tbsp. extra-virgin olive oil, divided
1/3 cup reduced-fat sour cream
1 Tbsp. capers, rinsed and chopped
1 tsp. freshly squeezed lemon juice
Nutrition Facts (Per Serving)
Calories: 318
Protein: 21 grams
Carbs: 19 grams
Fat: 18 grams
Picture courtesy of The Spruce
Here’s an Indian twist on fish cakes, using either fresh or canned salmon. Instead of being mixed with egg, these have paneer cheese, yogurt, and chickpea flour to bind them together.
If you love the flavors of South Asia but don’t know where to start in the kitchen, pick up Bal’s Quick and Healthy Indian. It has nutritious recipes like Spiced-Honey Chicken on Garlic Asparagus and Crispy Pan-Fried Eggplant with Green Pea Sauce.
Serves 8
Ingredients
Paneer Fish Cakes:
1 filet or can or salmon (about 6 oz.)
1/2 cup fresh paneer
1/4 cup plain yogurt
2 Tbsp. minced red onion
1/2 cup chickpea flour
1 Tbsp. coriander powder
Salt and freshly ground black pepper to taste
2 Tbsp. grapeseed oil
Apple & Fig Chutney:
1 cup chopped gala apples
1/4 cup dried figs, roughly chopped
1/4 cup raisins
1/4 cup slivered almonds
1 tsp. ground cardamom
1 tsp. ground fennel seed
2 cups water
Nutrition Facts (Per Serving)
Calories: 194
Protein: 9 grams
Carbs: 21 grams
Fat: 9 grams
Picture courtesy of Kitchen Simmers
Wary of canned salmon? You’ll love the convenience, nutrition, and most importantly the flavor when you try this spicy Indian salmon wrap.
It has everything you love about curry, like ginger, turmeric, and garam masala, plus even more delicious ingredients like coconut and fresh lime.
Serves 4
Ingredients
2 can (8 oz. each) salmon (or 1 lb. cooked fresh salmon)
1 medium onion, sliced
2 serrano chiles, deseeded and sliced
1 tomato, sliced
10 leaves curry, torn
3 cloves garlic, grated
1” fresh ginger, grated
1/2 tsp. mustard seed
1/2 tsp. cumin seed
1/2 tsp. garam masala
1/4 tsp. ground turmeric
1/2 cup dessicated unsweetened coconut
Squeeze of lime juice
Salt to taste
4 whole-wheat tortillas (about 10”)
Handful of lettuce
Nutrition Facts (Per Serving)
Calories: 469
Protein: 31 grams
Carbs: 61 grams
Fat: 12 grams
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
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