How to Eat Canned Salmon
For those who are fond of eating fresh salmon, you will be surprised to know that canned ones and the fresh ones are both equally nutritious. That said, the canning process does not degrade the nutrients of the fish.
Compared to fresh salmon, canned salmon still provides you with protein as well as omega-3 fats along with other nutrients like vitamin D and calcium.
Since canned salmon is ready to eat, you can just drain the liquid and eat it right from the can. You also have the option to add it to your favorite recipes.
So, how to eat canned salmon? Here are a few ways on how you can enjoy nutritious salmon in a can.
Last update on 2018-09-20 PST - Details
Make Kid-Friendly Dishes with Canned Salmon
There are a lot of kid-friendly snacks and meals that you can make with canned salmon. For instance, you can add canned to your child’s favorite food like macaroni and cheese. With this, you and your child can enjoy the same taste of macaroni and cheese with an added healthful twist of canned salmon.
Another option would be to make a canned salmon salad and top it over whole grain crackers. You can even mix salmon with mashed potatoes.
Salmon Salad Spreads
You can make your salmon salad. To do this, you can add a little low-fat mayonnaise and finely chopped onions to your canned salmon.
Another way to make salmon salad spread is to incorporate it over a whole wheat tortilla wrap and add chopped lettuce. Then, you can roll the wrap and slice crosswise. Serve it and enjoy!
If you have leftover whole-grain bread, you can make a toasted canned salmon sandwich. To make it, you merely have to add in some lettuce and sliced tomatoes, and you are good to go.
How about a salmon wrap? Yes. You can make one with canned salmon. You can make your salmon wrap with grated spinach leaves and carrots.
You can also create your version of rice cakes with canned salmon. Your child will surely have fun helping you make these delicious and healthy snacks.
Then, you can dip with your favorite dipping sauce.
Homemade Salmon Burgers
An excellent alternative to fast food burgers is homemade salmon burgers. This favorite snack is not only delicious but also nutritious. Also, it is also effortless to make.
To make a canned salmon patty, you can mix bread crumbs, egg, and the canned salmon. Once thoroughly mixed, you can shape the mixture into patties. Then, you can fry or grill the patties before putting it on your burger. You can add your favorite spreads like tomato salsa and honey mustard into your salmon burger.
Canned Salmon and Pasta
Canned salmon works well with pasta. In fact, it is the perfect pantry meal for those who do not have the time to go grocery shopping.
Canned salmon can add flavor to bland starches like pasta and rice.
Nutrients You Can Get from Canned Salmon
Just like fresh salmon, there are a lot of nutrients that you can get from canned salmon. Here are some of these nutrients.
1. Vitamin D
Yes, you can get tons of Vitamin D from canned salmon. In fact, every 3.5 ounce serving of your canned salmon contains about 600 IU of Vitamin D.
This vitamin is helpful in improving calcium absorption in the body. Also, it helps maintain your normal phosphorus and calcium levels in the body.
Vitamin D plays an essential role in enhancing immune function, new bone growth, proper muscle function, and inflammation regulation in the body.
2. Vitamin B12
Canned salmon contains about five micrograms of Vitamin B12 in every 3.5-ounce serving, which is twice as much as the recommended daily dose.
Vitamin B12 helps promote red blood cell production, efficient oxygen transport throughout the body, healthy brain function, and protection against heart diseases.
Canned salmon contains Niacin, which is a B vitamin that supports skin health and the central nervous system. It also plays an essential role in the function of the digestive system.
Every 3.5 ounce serving of canned salmon contains about 7 milligrams of niacin
4. Omega-3 Fatty Acids
Eating salmon is good for your heart, even when you eat canned ones. Canned salmon contains eicosapentaenoic acid and docosahexaenoic acid, which are two essential compounds that can help lower the triglyceride levels in the body.
When such levels are significantly reduced, it reduces the risk of developing heart attack, abnormal heart rhythm, stroke, and abnormal plaque buildup on the walls of your arteries.
Also, omega-3 fatty acid can help lower your blood pressure and reduce the risk of developing heart diseases.
Storing Canned Salmon
Canned salmon can be bought and saved for the future. Since they are canned, they are less likely to go bad. However, there are certain things to consider when it comes to storing canned salmon.
For instance, unopened canned salmon must be stored in a clean, dry place at room temperature. It can last for about three years in such storage setup. It is essential to check the best before date labeled on the can before storing and immediately before opening them.
Once opened, you should remove the salmon from the can. If you cannot consume the whole content in one sitting, you can put the leftover canned salmon in an airtight container and place it in your fridge.
You can use the stored salmon within the next three to four days. However, if you are considering freezing opened canned salmon, you can do the same thing and place it in an airtight container before putting it in the freezer. Frozen canned salmon can last up to three months before they become spoiled.
The Bottom Line
Just like fresh ones, canned salmon is nutritious and healthy. If you are not able to buy fresh ones for your meals, you can go for the canned ones as they are the same.
There are various ways on how you can enjoy and prepare canned salmon. You can eat it right out of the can or mix it in your salads and pasta. You can even let your children it by adding it your child’s favorite dishes like macaroni and cheese and also incorporating in the regular rice cakes that your child loves.