Hooked on healthy eats? This convenient Canned Salmon Salad is sure to reel you in!
Have you heard about the latest tinned food trend? Thanks to social media apps like TikTok, more people than ever are craving canned seafood. In fact, the demand for tinned foods is so high that it’s now a $2.7 billion market. With so much hype, it’s getting easier to find an insane variety of flavored tins of fish on today’s store shelves.
While many of these tinned products are designed to be “ready to eat” as-is, there are easy ways to incorporate them into your weekly lunches or dinners. For instance, have you ever considered making a canned salmon salad? I know chicken salad and tuna salad are way more well-known, but some may argue that using salmon is just as simple and tasty.
As a bonus, we’re always hearing about the health benefits of omega-3s nowadays, and it just so happens salmon has high concentrations of this fab fatty acid. Not only is a canned salmon salad simple and satisfying, it can give your body a serious health boost, too! What’s not to love?
The next time you’re looking for a convenient and flavorful lunch with an impressive nutrient punch, add canned salmon salad to your idea list.
Is Canned Salmon Salad Healthy?
When you see lists of super healthy foods, salmon often “swims” to the top of the charts. Why? Simple: It’s all about the omega-3s. OK, salmon has a lot of other great nutrients going for it, but the heart-healthy, anti-inflammatory, and brain-boosting omega-3 fatty acids are what sets this seafood apart.
Although salmon steals the show in this recipe, other ingredients in this salad will make health-conscious foodies smile. For example, using Greek yogurt rather than mayo will reduce saturated fat and provide extra benefits like probiotics. The celery, red onion, and dill offer more fiber, vitamins, and antioxidants, while Dijon mustard and lemon juice add flavor without empty calories. So, all in all, there’s a lot to love about canned salmon salad’s health profile.
How Do You Cover Up Canned Salmon’s Fishy Taste?
People may shy away from salmon — especially straight out of a tin — because it tends to give off a “fishy” vibe. While incorporating canned salmon into mixes like this salad can offset this undesirable flavor, you may still find eating salmon is just too offputting.
To help reduce these fishy notes, consider adding more secondary ingredients or serving with extra lemon wedges. It’s also easy to add briny ingredients like capers into this recipe to complement the other flavors while distracting from salmon’s fishy taste. Alternatively, start with less salmon and gradually work up to more of this fish as you acquire a taste for it.
Speaking of acquiring a taste for salmon, it may not be wise to dive straight into canned varieties. Instead, try grilling, air-frying, or baking wild-caught salmon in thick sauces and marinades. After you’ve eased your way into fresh salmon, it makes the transition to canned salmon—and, if you’re feeling extra adventurous, salmon breakfast bagels—a bit easier.
How to make ahead and store
Salmon salad is a great recipe to prep and pack in a lunchbox for an easy and nutritious bite on your break. If you store your salmon salad in an airtight container, it should last 2 to 3 days in the fridge. To extend the shelf life further, consider putting the sauce in an airtight container and only opening your salmon tin before eating. Just don’t freeze your salmon salad, because this will result in an icky, soupy texture after it’s all thawed.
Serving Suggestions
While you could eat your canned salmon salad in a bowl with a fork, there are plenty more creative ways to squeeze the most out of this recipe. For starters, salmon salad also works great inside a wrap or as a sandwich filling. You could also consider toasting some multigrain bread and spreading your salmon salad on top of creamy avocado for an extra crunch. For a similar “contrasting crunch” effect, serve salmon salad with crackers or Homemade Potato Chips.
If you want to get a little crazy, make some scrambled eggs or an Air Fryer Omelet with your salmon salad for egg-stra egg-citement! Lastly, why not serve your salmon salad on a bed of greens with some fresh veggies like cucumbers and tomatoes for a refreshing spin on a salad?
Ingredients
- 2 6-ounce cans of wild salmon, drained
- 1/4 cup plain Greek yogurt
- 1/4 cup celery finely chopped
- 2 tablespoons red onion finely chopped
- 1 tablespoon fresh dill chopped
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/4 teaspoon black pepper
- 1/4 teaspoon sea salt
Instructions
- In a large mixing bowl, combine the drained salmon, Greek yogurt, celery, red onion, dill, Dijon mustard, lemon juice, pepper, and salt.
- Mix thoroughly until all ingredients are well combined and the salmon is evenly distributed.
- Serve the salmon salad on whole-grain bread for a sandwich, atop a bed of greens, or enjoy it by itself for a lighter option.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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