Former private chef Anjali is now a full-time student of nutrition with aspirations of becoming a registered dietitian. Along with her spouse and little child, she resides in New Orleans. Visit Eat Your Greens to read more of her writing.
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I used to dislike canned salmon and fish in general, but I’ve since realized there isn’t a more convenient or cost-effective way to get nutritious fish in your diet on a weekly basis. I also value having a shelf-stable protein on hand for quick weekday dinners as a busy graduate student. Salmon in cans also tastes good! Here are a few of my favorite ways to transform a plain salmon can into a hearty dinner.
- 1 Make cakes out of it. There are countless seasoning options, including finely chopped fresh herbs, spices, and glazes, but I really enjoy combining canned salmon with brown rice and topping the cakes with a dollop of mayo that has been spiced with Sriracha.
- Mix it into the rice. Salmon in a can gives dull grains like rice and pasta a ton of flavor. For those weeks when you haven’t had time to buy, this is the ideal pantry supper.
- 5 Bake it in a quiche or frittata. It initially sounded unusual to me, but I’ve recently converted to canned salmon and eggs. However, the recipe is a keeper and creates a satisfying main dish that is delicious for lunch the following day.
- Serve it hot alongside potatoes. Cans of salmon are transformed into a sophisticated meal by adding warm potatoes, a sour dressing, and some tangy greens.
- Mix in some kimchi. Although it doesn’t seem good, canned fish goes nicely with kimchi’s strong flavor. A must-try for fans of kimchi!
What is the purpose of canned salmon?
Salmon in cans is a healthy option Salmon in cans is high in protein, vitamin D, calcium (from the bones), and omega-3 fatty acids. Omega-3 fatty acids are heart-healthy lipids that also help babies’ developing brains.
Is salmon in a can just as nutritious?
The National Nutrient Database of the United States Department of Agriculture states that the nutritional value of fresh and canned fish is similar. Notably, levels of the beneficial omega-3 fatty acids are comparable between fresh and canned fish, but canned fish often has higher calcium content due to the inclusion of the calcium-rich bones in the container. The little bones are made more tender by the high-temperature pressure cooking and can be used in most recipes. This is especially true for small fish, like sardines, that are canned whole. You won’t even see the bones in the majority of dishes!
Fresh and canned fish contain the same number of calories and are both excellent providers of protein and other vital elements. Additionally, salmon in cans provides the same high levels of beneficial Omega 3s and Vitamin D.
Wild salmon is the better option when it comes to your health over farmed salmon. Fresh and canned wild salmon are both regarded as less likely to contain the potential carcinogens known as PCBs than farmed salmon when it comes to pesticide use.
Can I consume salmon in a can every day?
Salmon in cans is a convenient cuisine that works well for lunches, camping trips, and other situations where you need to eat on the go. According to Delaware Sea Grant, domestic canned salmon comes in sockeye, pink, and chum variants.
Consuming this nutritious fish will provide you with a wealth of nutritional advantages. First off, salmon is a fantastic source of both heart-healthy omega-3 fatty acids and protein.
Salmon offers a number of extra advantages over other kinds of tinned fish, according to the Alaska Historical Society. Because the fish is cooked in a can and has retained its natural oils, unlike the frequently available fresh salmon fillets, it contains beneficial fish oil. Salmon in cans also has the skin, which is rich in nutrients.
Salmon in cans is very simple to digest and doesn’t require refrigeration before opening. Because of its lengthy shelf life, it can remain in your pantry for up to five years.
You can have two to three meals of salmon per week without any health risks, according to the U.S. Food & Drug Administration. One serving for adults of this nutrient-dense fish is four ounces.
Is salmon in cans a healthy way to lose weight?
It helps manage the hormones that control hunger and make you feel full, just like other high-protein foods (43).
Additionally, compared to other foods, your metabolic rate briefly rises more after consuming protein-rich foods like salmon (43).
Additionally, evidence suggests that when combined with an active lifestyle, the omega-3 fats found in salmon and other fatty fish may assist weight loss and reduce belly fat in those who are obese, however more research is required in this area (44, 45).
According to one study, supplementing with DHA, the primary omega-3 present in salmon, led to considerably higher reductions in liver fat and belly fat compared to a placebo in children with nonalcoholic fatty liver disease (45).
Salmon also has a low calorie content. The 206 calories in a 3.5-ounce (100-gram) plate of farmed salmon are low, and the 182 calories in wild salmon are much lower (1, 2).
By lowering your hunger, momentarily speeding up your metabolism, and reducing abdominal fat, salmon consumption may help you maintain a healthy weight.
Can you eat salmon straight from the can when it’s canned?
Salmon in a can is cooked through and ready to eat. Simply drain the liquids and consume the food, bones or not. Salmon in a can can be heated and prepared with other ingredients.
Should canned salmon be rinsed?
Only salmon and salt are typically present in canned salmon. Look at the nutrition label if you’re managing your sodium consumption because the additional salt serves as a preservative and taste enhancer.
Most brands of canned salmon have a salt content of 200 to 300 milligrams per serving, or about 10% of the daily allowance. Salmon in cans from Kirkland Signature, Wild Planet, Chicken of the Sea, and 365 by Whole Foods all have between 200 and 240 milligrams of sodium per serving, whereas Bumble Bee canned salmon gradually increases to 250 milligrams. A staggering 320 mg of salt are present in each serving of salmon canned by Starkist.
A health expert advised clients to look for low-sodium canned salmon, according to Runner’s World. These choices won’t have any additional salt, but they still have some natural sodium. For instance, a serving of Crown Prince canned salmon has only 55 mg of salt. The Wild Alaskan Pink Salmon from Trader Joe’s has 60 milligrams, whereas the no salt added version from Wild Planet has 85 milligrams.
You may always rinse your canned salmon after draining the liquid to lower the sodium content; according to food expert Dr. Andrew Clarke, doing so shouldn’t affect the amount of omega-3 fatty acids in the fish (via Kiowa County Press).
How should canned salmon be heated?
Bake, Broil, or Grill It For a healthier alternative, mix canned salmon with whole-wheat breadcrumbs or cooked whole grains like brown rice, your preferred herbs and spices, a liquid like salsa or barbecue sauce, and an egg, if desired. Then form the mixture into patties that can be baked, broiled, or grilled.
Is salmon in cans preferable to tuna?
Salmon and tuna are both very nutrient-dense foods. They include a wealth of vitamins and minerals as well as a lot of protein.
Salmon has a moist texture and an oily flavor in large part because of its fat level, but tuna has a leaner meatiness due to its higher protein and lower fat content.
The following table contrasts the nutritious contents of raw 3-ounce (85g) servings of wild salmon, farmed salmon, and tuna:
Because salmon is a fattier fish than tuna, it has more calories. Though majority of the fat is from beneficial omega-3s, don’t let that stop you from enjoying it (5, 6).
Additionally, salmon has more vitamin D per meal than tuna does. The fact that this nutrient isn’t naturally found in most foods causes some people to struggle to acquire enough of it (5, 6, 8).
On the other hand, tuna is the undisputed champion if you’re seeking for a food that’s high in protein and low in calories and fat (7).
Although they are both very nutritious, salmon is superior since it contains vitamin D and beneficial omega-3 fatty acids. If you’re seeking for more protein and less calories per serving, tuna is the winner.
Why does salmon in cans contain bones?
Here’s a hint for you if you avoid canned salmon because it takes awhile to remove the bones (or it just grosses you out!): When dissecting the fish, use your fingers to smash the bones. Salmon bones are actually reduced to powder and ingested by the fish. The beneficial bonus? Calcium, which helps create bone, is abundant in the bones.
The salmon bones become soft and digestible during the canning process, according to a Penn State lecture on calcium-rich foods. There are 290 mg of calcium in just a half cup of canned salmon, but you must eat the bones to acquire the calcium.
Use canned salmon in salads, salmon patties, casseroles, and sandwich fillings. Simply drain off as much of the liquid as you can before using the canned salmon to reduce the salt content. Salmon in cans is high in protein and a good source of zinc, iron, vitamin A, and vitamin D.
Does salmon in a can resemble tuna?
StarKist is a major manufacturer of canned fish based on the taste of their skinless, boneless wild pink salmon. This is due to the fact that its giant lump salmon tastes uncannily identical to its famous tuna.
The French Sardine Company was the initial name of the 1917-founded StarKist (via StarKist). Although it is currently one of the top tuna brands, how does its salmon fare? Unfortunately, it is not pink as its name would imply. Furthermore, it is simply too similar to tuna fish to be acceptable as salmon, as opposed to having a robust salmon flavor. Another Amazon reviewer who wasn’t persuaded stated, “I thought of tuna. Tuna-like in appearance, flavor, and odor.” Another way that salmon is too similar to tuna is that it is flaky and breaks up into chunks because it is packed in water.
There are many additional canned salmon options available that are flavorful and contain the ideal quantity of salmon essence. You can move on if you see this in the section with the canned fish.
Does salmon in cans contain heavy metals?
White Plains, New York, July 10, 2020 — Sardines, salmon, and tuna in cans and packages can be great sources of omega-3 fatty acids, but some of them may also contain poisonous heavy metals like mercury and arsenic. Which products on the market therefore deliver the most omega-3s with the least amount of contamination?
ConsumerLab bought popular canned and packaged tuna, salmon, and sardines sold in the U.S. and tested them to find out, examining each one for the omega-3 fatty acids DHA, EPA, and DPA as well as omega-7 fatty acids, as well as for contamination with mercury, arsenic, lead, and cadmium. The oil in items was also examined by ConsumerLab to determine if it was fresh or rancid.
The experiments revealed that sardines and salmon contained significantly more omega-3 fatty acids than tuna, depending on suggested serving sizes. While salmon delivered 400 mg to 700 mg of DHA and EPA per 56 gram serving, sardines provided around 1,600 mg to 1,800 mg per 85 gram serving. With the exception of one albacore tuna product that had 1,294 mg of DHA and EPA per serving, canned and packaged tuna offered as little as 45 mg to roughly 440 mg of DHA and EPA. Numerous goods had much less DHA and EPA than what was stated on the label.
Mercury and/or arsenic were found in half of the goods at concentrations that indicate these fish shouldn’t be consumed more than once or twice per week. Generally speaking, albacore tunas in cans and packages were the most polluted. The greatest mercury concentration was found in a tuna product that had one of the lowest levels of omega-3s (0.41 ppm), which is just within the EPA and FDA’s suggested limit for avoiding fish (0.46 ppm). The same item contained the second-highest amount of arsenic (2.27 ppm). The least quantity of mercury and arsenic was found in canned salmon, and the least amount of mercury but highest level of arsenic was found in tinned sardines (2.13 to 2.17 ppm).
ConsumerLab chose tuna, salmon, and sardines as its Top Picks among the products that received approval.