Do you love salmon, but you hate the price? Travel over to the canned tuna section of the grocery store. Instead of reaching for a little can of tuna, grab a tall can of salmon! You can get almost a pound of salmon (mine comes in a 14.75 ounce can) that is cooked and ready to use. I buy mine at a discount store for under $2.00 a can. Amazon sells pink salmon for about $3.00 a can. Canned pink salmon is not just a bargain that stretches your food budget; it is full of nutrition.
In the seven servings of salmon that are available in a 14.75 ounce can, you get twelve grams of protein per serving. It is high in omega 3 fatty acids which offer many health benefits. You also get a small amount of iron and 10% of your daily calcium. Using the whole can of salmon helps to access all of these nutrients.
Some people buy small cans of skinless and boneless salmon. The cans look like tuna cans. They pay more money for less nutrition than the salmon that is packed in the larger can. That salmon is pressure cooked in the can. It contains both the skin and the bones. Both are edible and the skin and bones are where many nutrients are found. Before I learned to process the salmon, I am ashamed to say that I threw both the skin and the bones away.
I open the can at the large end and drain the liquid into a cup. Reserve the liquid. Pour the salmon into a medium sized bowl. Use two forks to pull it apart and expose the bones. Pull them out with the fork to an empty part of the bowl. With the back of a spoon, pulverize the bones. They are very soft, due to the pressure cooking. These bones contain calcium and magnesium. After the bones are crushed, use a fork to thoroughly mash the salmon, including the skin. Omega 3 fatty acids, which can help prevent inflammation and protect against heart disease, is concentrated in the skin. If you really canít stand the thought of eating it, give it to your dog or cat or throw it out for the local birds. Donít waste it!
As always, take your preferences into consideration when deciding how much of each ingredient you want to use.
Canned Salmon Salad Recipe
1 can of pink Alaskan salmon (14.75 ounces)
2 hard boiled eggs-grated (You can use up to 4 hard boiled eggs. This depends on how much egg you prefer and how much you want to stretch your food dollar. You will want to use more mayonnaise or the reserved salmon liquid to bring the salad to the correct consistency.)
ľ - Ĺ cup finely minced onions
Ĺ cup finely minced celery
ľ cup sweet pickle relish
ľ teaspoon dried dill weed
ľ - Ĺ cup Mayonnaise (To taste - I use about 1/3 cup. You may use some of the reserved liquid to add moisture. The amount of mayonnaise depends on how many eggs that you use and how much moisture is in the other ingredients. If you use the liquid from the salmon, you need to reduce the mayonnaise, or your salad will be soupy and not very appealing. Take the rest of the reserved liquid and give to your pet or pour about 3 inches from the stem of an outdoor plant to give your plant a boost. The Native Americans used fish for fertilizer.)
Open the can at the large end and drain the liquid into a cup. Reserve the liquid. Pour the salmon into a medium sized bowl. Use two forks to pull it apart and expose the bones. Pull them out with the fork to an empty part of the bowl. With the back of a spoon, pulverize the bones. After the bones are crushed, use a fork to thoroughly mash the salmon, including the skin. Stir it all together. This should take about two minutes. Use the large grater slots and grate the egg into the salmon. Add the chopped onions, celery and pickle relish. Add the dried dill by rubbing it between your fingers into the salad mix. Add the mayonnaise and stir to mix. Refrigerate for at least an hour to allow the flavors to mix. Stir before using, as it does tend to separate. Use within two days of making it.
*Spread a ciabatta roll with salmon salad for a sturdy sandwich.
*Grill two pieces of bread, like sour dough or rye, and spread one with salmon salad. Use the second piece to close the sandwich.
*Toast bread and serve the salmon salad open faced on one piece of toast. If you want a more substantial sandwich, use a second piece of toast to close the sandwich
*Serve it in cool lettuce wraps for a low carb sandwich.
*Pair salmon salad with a flour tortilla. Add chopped lettuce and tomato for a quick wrap.
*Top a flat crunchy corn tortilla with a layer of salmon salad, a sprinkle of cheese, and top it with chopped lettuce and tomato.
*Use your favorite crackers or cucumber rounds to make small open-faced sandwiches.
When I was growing up, canned salmon was used for salmon patties and salmon croquettes to eat on meatless days. It fell into disuse for awhile, but more people are eating it, since it is a bargain economically and nutritionally. This simple-to-make salmon salad can be pulled together quickly and served in many different ways! Itís perfect for those hot summer days.