Salmon Salad Recipe – May Be Healthier Than Tuna

Canned Pink SalmonCanned salmon is an economical healthy stable to keep in your pantry for lunches and quick meals, and it’s top of the list for high nutrition, especially Omega 3 fatty acids. Canned salmon is considered to be a safe fish, found to be lower in mercury than tuna which can be a serious concern for mothers of young children and pregnant women. Most salmon that is canned is caught wild from their ocean habitats unlike many of the farmed salmon sold fresh in markets.  Yet these wild specie populations remain healthy and sustainable. Look for “Wild Alaskan” salmon for your best bet. You will usually find two species, Red Sockeye Salmon and Pink Salmon.  This recipe calls for pink salmon.  It is a great substitute for your usual tuna salad sandwich, tuna salad and crackers and a great protein to have with your favorite salad meal.  

Servings 6

Ingredients:

  • 1 14.75 oz can Pink Salmon, drained and flaked. Keep in the skin and bones. They will easily break up and flake and they contain important nutrients.
  • 1/4 cup finely chopped onion (1.5 oz) or 1 tsp onion powder
  • 2 cloves garlic, finely chopped or 1/2 tsp garlic powder
  • 1 medium grated carrot (2 oz)
  • 1/2 tsp dried dill weed
  • 1/4 tsp celery seed
  • 1/4 tsp cayenne (optional)
  • 1 tbsp red wine vinegar
  • 3 tbsp sweet pickle relish
  • 1/3 cup mayonnaise

Directions:
In a medium bowl combine flaked salmon, carrots, onions, garlic, dill weed, celery seed, and cayenne. In a separate bowl, hand whip together the mayonnaise, relish and vinegar.  Pour into the tuna mixture and combine thoroughly.  It’s always a good idea to let salad set in the fridge for an hour or two before serving for the flavors to meld.

Nutritional Facts:
Serving Size – 3 oz  – Calories 181, Calories from Fat 111 ;  Total Fat 12 g, 19%;  Saturated Fat 2 g, 10%; Cholesterol 49 mg, 16%; Sodium 355 mg, 15%; Carbohydrate 5 g, 4%;  Fiber 1 g, 2%; *Added Sugar 1 g, 2%; Protein 13 g, 26%;

Omega 3 (Good Fats) 1.2 g, 112%; EPA/DHA – EPA .2 g, 33%; DHA .38 g, 63%;
Omega 6

Vitamin A 373 IU, 7%; Calcium 162 mg, 16%; Iron 1 mg, 4%; Vitamin D 254 IU, 32%; Vitamin E 1.44 mg, 7%; Vitamin K 13 mcg, 16%; Riboflavin .13 mg, 8%; Niacin 4 mg, 21%; Vitamin B6 .16 mg, 8%; Vitamin B12 2.73 mcg, 46%; Phosphorus 212 mg, 21%; Selenium 22 mcg, 31%

Beta-carotene  882 mcg, 5%

Note*** The Percent Daily Value above are based on a 2,000 calorie per day diet.

To learn more about the nutrient content of your favorite foods, you may want to use a free online nutrient calculator such as The RightTrak.com. The RightTrak.com will calculate your Recommended Daily Allowances(RDA) for over 30 nutrients while it calculates your BMI.  Spend some time on the site and do several food searches. You will quickly learn what food choices give you and your loved ones the most “Nutrient Bang for Your Buck!”

Nutritional Information Resources:
USDA National Nutrient Database for Standard Reference
National Academy of Sciences (NAS) Daily Reference Intakes
U.S. Food and Drug Administration Food Labeling and Nutrition Reports (FDA)
The Linus Pauling Institute Micronutrient Information Center
The Whole Grains Council

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