Canned salmon is an often overlooked, affordable and delicious ingredient that you can base your entire menu on, which makes it a great item to keep on hand in your pantry. A can of salmon averages around $5 for a 14-oz can, which creates four servings of whatever recipe you decide to make. Canned salmon offers all the flavor and health benefits of fresh or frozen salmon at a fraction of the cost.
Salmon Salad
(Serves 4)
In addition to being budget-friendly, salmon is always a healthy protein choice. A 4-ounce serving of canned salmon offers almost half of your daily protein (around 25 grams), is high in healthy omega-3 fatty acids, and is high in calcium, especially if you leave the bones in when making your recipe. A lot of people dislike the idea of leaving the bones in, but they add a lot of calcium and are not noticeable in your finished recipe. Salmon is also a good source of vitamin D, and is low in calories at 160 per 4 ounces.
- 1 14-oz can of salmon, drained
- ½ of a small bulb of fresh fennel, diced small
- ½ cup celery, diced small
- ½ of a red bell pepper, cut into thin ½-inch slivers
- 1 Tb fresh dill, chopped
- 1 Tb fresh parsley, chopped
- ½ of a small red onion, very small dice
For the dressing:
- ½ cup mayonnaise
- Juice of ½ a lemon
- salt and pepper
- 1 tsp prepared horseradish
In a medium bowl, whisk together the dressing ingredients until they are combined well. Add the remaining ingredients and toss together to incorporate everything. Serve with crackers, by itself or in sandwiches.
