15 Canned Salmon and Tuna Recipes You'll Actually Be Excited to Eat (2024)

FAQs

Is canned tuna and canned salmon good for you? ›

The bottom line. Overall, salmon offers higher levels of brain-boosting omega-3 fats, and much higher levels of bone-strengthening calcium. While tuna contains less of these, it's still a good source of omega-3 fats and an excellent source of hunger-busting protein.

Canned salmon is a nutritious choice

Canned salmon is rich in protein, vitamin D, calcium (from the bones) and omega-3 fats. Omega-3 fats are heart healthy fats and also promote healthy brain development in babies. Canada's Food Guide recommends we eat a protein food at every meal, like fish and salmon.

Canned salmon also contains high concentrations of sodium, particularly when the fish is packed in salt water. That's why it's recommended that you drain the salmon before eating it. A can of salmon can contain over 400 milligrams of sodium, which is about 17% of a person's recommended daily sodium intake, per the FDA.

Straight Out of the Can! Just open the can, maybe squeeze on some lemon, and fork on! There is simply not an easier, better protein source than canned Alaska salmon. Finely chop celery, add salmon, whether Redhead (sockeye) or Thinkpink (pink) salmon, squeeze on lemon and put on a dollop of co*cktail sauce.

The Food and Drug Administration (FDA) suggests eating 8 ounces of fish per week. Depending on your preferences, some or all of that could be salmon. You can spread it throughout the week however you choose.

According to the Dietary Guidelines for Americans , most adults should aim to eat at least 8 ounces, or 2 servings, of fish per week, which can include canned tuna.

While they're both highly nutritious, salmon comes out ahead due to its healthy omega-3 fats and vitamin D. Meanwhile, tuna is the winner if you're instead looking for more protein and fewer calories per serving.

Poached Salmon is the healthiest way to cook salmon and will be ready in just 10 minutes! Although it seems fancy, this poached salmon recipe is crazy simple and rewards a tender, delicate, flaky piece of salmon that is light and refreshing.

Draining the liquid shouldn't impact nutritional value

Despite this minor leaching of nutrients, canned salmon retains lots of its oils, which means a large portion of omega-3s remain in the fish. Because these oils are not highly water soluble, the nutrients are less likely to be washed away by rinsing.

What is the white stuff in canned salmon? ›

That white slimy stuff is called albumin, and it's actually just a harmless (albeit pretty gross-looking) protein that solidifies as salmon cooks.

Frequently Asked Questions. Why are there skin & bones in my can of salmon? Skin & bones are left in because there is no waste in canned salmon – the liquid, skin, and bones are all edible and supply important nutrients such as calcium and phosphorus.

The most healthful choices on this list that are available canned include anchovies, Atlantic mackerel, clams, crab, oysters, sardines, shrimp, and trout. Canned seafood brands offer varying levels of testing to ensure lower mercury levels.

You could eat both canned tuna and salmon everyday, but I would personally limit myself to maybe one can of tuna per week or biweekly due to levels of mercury often found in tuna, but as far as salmon are concerned, as long as the salmon are wild caught, you can eat it daily.

Canned albacore contains about 29.75 mcg of mercury or 0.350 ppm per 3 ounces, while canned light tuna contains just 10.71 mcg or 0.126 ppm. That said, if mercury is a concern, you're much better off opting for salmon.

Salmon has several health benefits. Having at least 2 servings a week can help you meet your nutrient needs and reduce the risk of several diseases. Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier — and more fun!