Canned salmon is as versatile as a can of tuna. Even better, canned salmon is packed with omega-3 fatty acids and calcium. The difficulty sometimes is getting kids (and some adults) to try this flavorful fish. Here are three salmon recipes that may get your non-fish eaters asking for seconds.
SALMON PATTIES (serves 6)
1 can salmon (16 oz)
1 small onion, finely grated
2 tbsp fresh parsley, finely chopped
2 eggs, beaten
1 cup dry bread crumbs (divided)
3 tbsp canola oil
Salt and pepper to taste
Open and drain salmon, empty salmon into a bowl. Remove or mash any bones, the bones are edible but larger pieces can be seen and removed. Mix in onion, parsley, salt and pepper. Add 1/2 cup bread crumbs, mix thoroughly. Divide into twelve patties. Roll each patty into remaining bread crumbs. In a large skillet, heat oil. Fry slowly until golden brown, flip over and fry other side until golden brown.
SALMON BURRITO (6 servings)
1 can salmon (14.75-16 oz)
1/2 large red bell pepper, cut in thin strips
1/2 medium yellow onion, cut in thin strips
2 tsp fresh chopped garlic
2 tbsp olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
2 tsp chili powder
1 tsp ground cumin
2 tbsp fresh chopped cilantro
2 tbsp fresh lime juice
1 can (7 oz.) salsa verde
1 can (16 oz.) fat-free refried beans, heated
1 1/2 cups shredded reduced fat Monterey Jack cheese
3/4 cup low-fat sour cream
2 cups shredded lettuce
6 large flour tortillas, warmed
1 cup salsa
1 avocado, diced
Drain and flake the canned salmon. Over medium heat, saute the bell pepper, onion and garlic in olive oil, 5 minutes. Add salt, pepper, chili powder, cumin, cilantro, lime juice and salsa verde. Cook until heated through, add salmon. Heat through. In a warm tortilla, layer the beans, salmon mixture, cheese, sour cream and lettuce. Roll and serve with salsa and avocado.
SALMON LINGUINE (6 servings)
1 package linguine pasta (12 oz)
1 1/2 cups milk
1 package creamy garlic herb sauce (this can be found on the packaged sauce isle)
1 tbsp butter
1/4 cup onion, minced
1 can sliced mushrooms, drained (4 oz)
1 tsp lemon juice
1 can (6-8 oz) canned salmon, drained
Cook pasta to package directions, drain. In a bowl, whisk milk and sauce mix, set aside. Melt butter in a large skillet over medium heat. Add onions and mushrooms, cook 3 minutes. Stir in the milk-sauce mixture. Cook 5 minutes, stirring occasionally until thick. Add lemon juice, pasta and salmon. Cook until heated through, stir constantly.
SALMON-POTATO CHOWDER (6 servings)
This is a warming dish during the cold months.
2 Tbsp olive oil
2 leeks, cleaned and sliced
2 garlic cloves, minced
1 small onion, finely chopped
2 cups frozen hash brown potatoes (the cubed style, not shredded)
1 cup frozen corn
1 cup chicken or vegetable broth
3 cups milk
1/4 cup all-purpose flour
14 oz can salmon, drained with bones removed
1/2 cup grated Parmesan cheese
Salt and pepper to taste
In a large skillet, saute the leeks, onions and garlic in the olive oil until tender. Add the potatoes, corn and broth, mix well. Bring to a boil. Cover, reduce heat to low. Simmer, stirring occasionally until potatoes are tender.
In small bowl, combine 1 cup of the milk and flour. Beat with wire whisk to until combined. Add the remaining milk and beat again. Add milk mixture to the soup and mix thoroughly. Cook, stirring occasionally until the chowder boils and thickens.
Add salmon, salt and pepper. Cook until thoroughly heated. Serve with grated Parmesan cheese.
Eating healthier is always a concern when feeding our families especially when our schedules are hectic. Canned salmon is a healthy option for preparing quick and nutritious meals. Salmon is low in calories and saturated fat. Besides being rich in omega-3 fatty acids, salmon is an excellent source of protein, niacin, vitamins B12 and B6, and phosphorus. Eating salmon just twice a week can be as effective as taking a daily fish oil supplement.