Canned Salmon Recipes

Salmon is one of the most popular fish species that can be found on our menus. It is rich in protein, omega-3 fatty acids, some minerals and vitamins. Mercury levels are low in salmon, so it is more than safe to eat - fresh, frozen, canned etc.

There are many simple, fast and healthy recipes for canned salmon that can be great snacks, but also can be used as normal, full meals.

Here are few canned salmon recipes that can be made rather quickly. If macronutrient content doesn't suit your needs, adjust amounts as required. On this page:

- Canned Salmon Sandwich

- Tomato Sauce Canned Salmon with Spinach

- Tomato Sauce Canned Salmon with Whole Grain Pasta and Low Fat Cheese

Enjoy! :)


Canned Salmon Sandwich

canned-salmon-sandwich-1

For this sandwich, we are going to use only canned salmon, 4 toast slices and some lemon.

Put toast into toaster and ...

canned-salmon-sandwich-1

... salmon into strainer. I prefer salmon canned with olive oil (better taste), than salmon canned with ordinary vegetable oil. Of course, salmon canned in salt water has lower amount of calories, when compared with salmon canned in any kind of oil.

Use lemon juice to 'wash' oil from salmon meat.

canned-salmon-sandwich-1Put two slices of toast on plate.
canned-salmon-sandwich-1Put canned salmon on toast.

canned-salmon-sandwich-1Put another two toast slices on top of canned salmon and that is all.

 

This kind of sandwich is very simple and easy to make. Olive oil and lemon give nice taste and aroma to salmon meat, so there is no need to add anything else to improve this kind of sandwiches.

Anyway, nutritional values of such canned salmon sandwich are:

Food Amount Protein Carbs Fats Fibers
Canned Salmon 80g 16g 0g 10g 0g
Whole Grain Toast 4 slices 11g 32g 3g 11g
Total: 27g 32g 13g 11g
Calories: 108 kcal 128 kcal 117 kcal -

There is around 350 kcal in this meal - calories are evenly distributed among all three macronutrients, while fiber content is really good.

Calorie content can be reduced using salmon canned in salt water. Nutritional values of such salmon sandwich are:

Food Amount Protein Carbs Fats Fibers
Canned Salmon 80g 16g 0g 4g 0g
Whole Grain Toast 4 slices 11g 32g 3g 11g
Total: 27g 32g 7g 11g
Calories: 108 kcal 128 kcal 63 kcal -

That is around 300 calories, mostly from carbohydrates and protein, some from fats.

You can also vary amount of toast and type of toast, but for best results use whole grain toast - it has high fiber and protein content and complex, slow digesting carbs.


Tomato Sauce Canned Salmon with Spinach

Salmon canned in tomato sauce with vegetables (tomato, carrots, cucumbers, beans etc.) can be consumed as main course salmon salad - just with some bread - but it can also be used as base for various other meals.

tomato sauce canned salmon spinach

Preparation is really simple. In large pot put some water to boil. Add salt and one minced garlic. While waiting for water to start to boil, prepare spinach - remove roots (if there are any ...), slice leaves and wash it with plenty of cold water.

When water starts to boil, put spinach in it and let it cook for 3-4 minutes.

After spinach is cooked, put it into the strainer to remove any excess water. Put the cooked spinach on the plate and add salmon canned in tomato sauce.

And the meal is done! Bone Appetite :)

If you are not on a strict diet, a slice of bread can be served.

Nutritional value of this meal is given in the following table:

Food Amount Protein Carbs Fats Fibers
Tomato Sauce Canned Salmon 120g 20g 12g 7g 1g
Spinach 300g 8g 11g 1g 7g
Total: 28g 23g 8g 8g
Calories: 112 kcal 92 kcal 72 kcal -

This meal contains around 280kcal, mostly from protein. Carbohydrates are mostly complex and it will take some time to digest them. Fats are mostly from salmon - healthy fats. Fiber content is around 8g - this is one third to one quarter of recommended daily fiber intake.

As one can see, this is very balanced meal, suitable for people on various, calorie restricted diets. However, note that no additional oil was added to spinach and it may taste little bit 'dry' - one can add a single tablespoon of olive oil to the spinach, to improve taste, but this will increase fats from 8g to around 23g and calories from 280 kcal to around 410 kcal. To improve taste without adding calories, add some lemon juice.

If you are bulking, feel free to add a tablespoon of olive oil and a slice of bread - this will increase calories to over 500 kcal per single meal.

Note on garlic: garlic can be added to spinach after it is cooked. However, garlic has strong smell and some people are sensitive to it.


Tomato Sauce Canned Salmon with Whole Grain Pasta and Low Fat Cheese

This meal contains little bit more calories than canned salmon with spinach.

Preparation is simple - in suitable pot add water, some salt and when water starts to boil, add wholegrain pasta and cook it for 7-10 minutes (length of cooking is usually written down on the package).

tomato sauce canned salmon with pasta and cheese

After pasta is done, put the it into the strainer and let any liquid to drain away. Then, put the pasta onto the plate, add salmon canned in tomato sauce (or any similarly canned salmon or other fish), add a few slices (or one thicker) of low fat cheese and serve it.

And the meal is done!

Nutritional value of this meal is given in the following table:

Food Amount Protein Carbs Fats Fibers
Tomato Sauce Canned Salmon 120g 20g 12g 7g 1g
Whole Grain Pasta 100g 13g 65g 3g 10g
Low Fat Cheese 100g 30g 8g 5g 0g
Total: 63g 85g 18g 11g
Calories: 252 kcal 340 kcal 162 kcal -

This meal contains 750 kcal! Yes, I used calculator and I checked it twice! :)

This meal is great for people requiring plenty of calories - ectomorphs and people trying to gain some weight. Most of the calories come from complex carbs and protein, but fats are not low! Fiber content is great - 11g per single meal, practically one third of required daily intake.

If you are really desperate to gain some weight, use 'ordinary' cheese, have a slice of bread, glass of soda, use 'white' pasta - this way, one can easily ramp up calories over 1000 kcal per single meal.

Anyway, if you need larger meal, have this one in mind - I didn't have time to cook, so I made it as my first solid meal after workout - recovery and regeneration all the way :)

Bone Appetite!


Wild canned salmon is available year long and can be eaten right away without much of preparation. It can be found in local stores or even ordered from online shops.