MISSION, KS--(Marketwired - May 12, 2014) - (Family Features) You've probably heard that eating seafood rich in heart-healthy omega-3 fatty acids can help protect against heart disease while delivering other important nutrients. In fact, the U.S. Department of Agriculture (USDA) recommends eating seafood twice a week for such benefits. Salmon is one fish long-heralded for its nutritional value, and Alaska canned salmon offers a convenient way to add more deliciously nourishing seafood to your diet.
Whether your tastes lean toward a traditional croquette drizzled with a light dill sauce, or a refreshing take on a pesto pasta salad, canned salmon is easy to prepare and surprisingly versatile.
Because canned and pouched salmon is shelf-stable, you can always have some on hand for a quick, tasty meal or flavorful snack. At the grocery store, simply look for "Alaska" on the lid or label to ensure a top-quality, wholly natural product with nothing added but a pinch of salt for flavor.
These recipes showcase how Alaska canned salmon can be adapted to a wide range of meals and lifestyles, from the indulgent to the über-healthy. For additional preparation tips and recipes, visit www.wildalaskaseafood.com.
The Many Benefits of Salmon
Alaska Salmon Pesto Pasta Salad | |
Prep time: 25 minutes | |
Servings: 8 to 10 | |
8 | ounces dry, small shell pasta |
2 | to 3 teaspoons garlic, finely minced |
1/2 | cup prepared basil pesto |
1/2 | cup light Italian salad dressing |
1 | zucchini, cut in 1/2-inch half-moon slices |
1 | pint cherry tomatoes, halved |
1 | small red onion, thinly sliced |
3/4 | cup frozen peas, defrosted |
1 | can (14.75 ounces) traditional pack Alaska salmon or 2 cans or pouches (6 to 7.1 ounces each) skinless, boneless salmon, drained and chunked |
Salt and pepper, to taste | |
Cook pasta according to package directions; drain well. Let cool slightly then toss with garlic, pesto and dressing. Set aside.
Cook zucchini in covered microwavable container on high 2 minutes or until just tender and bright green.
Toss blanched zucchini, tomatoes, onion and peas into pasta and stir to combine. Gently fold in drained salmon; season to taste with salt and pepper. Serve immediately or chill before serving.
Nutrients per serving: 310 calories (46% from fat), 16 g total fat, 3 g saturated fat, 30 mg cholesterol, 17 g protein, 26 g carbohydrate, 3 g fiber, 485 mg sodium, 214 mg calcium and 1300 mg omega-3 fatty acids
Alaska Salmon and Chipotle Wrap | |
Prep time: 15 minutes | |
Servings: 4 | |
2 | to 3 tablespoons fresh lime juice |
1 | tablespoon chopped chipotle peppers in adobo sauce |
2 | tablespoons chopped fresh cilantro |
2 | tablespoons chopped red bell pepper |
1 | to 2 tablespoons chopped red onion |
1 | teaspoon chopped garlic |
1/4 | teaspoon salt |
1/4 | teaspoon pepper |
1 | can (14.75 ounces) traditional pack Alaska salmon or 2 cans or pouches (6 to 7.1 ounces each) skinless, boneless salmon, drained and chunked |
3 | tablespoons light cream cheese or light sour cream |
1 | teaspoon adobo sauce |
4 | whole wheat tortillas (8-inch) |
4 | large lettuce or cabbage leaves, shredded |
In bowl, mix lime juice, chiles, cilantro, bell pepper, red onion, garlic, salt and pepper. Gently stir in salmon until blended.
In small bowl, blend cream cheese and adobo sauce. Spread 1/4 mixture over each tortilla to within 1 inch of edge. Spread 2/3 cup salmon mixture over cream cheese. Top with 1/4 of lettuce and roll up burrito-style. Repeat for remaining tortillas.
Serve immediately.
Nutrients per serving (4 entrees): 305 calories, 8.5 g total fat, 2 g saturated fat, 25% calories from fat, 88 mg cholesterol, 32.5 g protein, 26.5 g carbohydrate, 4 g fiber, 1228 mg sodium, 130.5 mg calcium and 1290 mg omega-3 fatty acids
Alaska Salmon Salad Sandwiches | |
Prep time: 15 minutes | |
Servings: 4 | |
1 | can (14.75 ounces) traditional pack Alaska salmon or 2 cans or pouches (6 to 7.1 ounces each) skinless, boneless salmon, drained and chunked |
1/3 | cup light mayonnaise |
1 | tablespoon lemon juice |
2 | teaspoons Dijon mustard |
1 | tablespoon capers, drained, chopped if large (optional) |
1/3 | cup finely diced celery |
1/3 | cup finely diced onion |
1/4 | cup dill or sweet pickle relish, drained |
Dash Tabasco sauce or pinch of black pepper | |
1 | tablespoon chopped fresh dill or 1/2 to 1 teaspoon dried dill weed |
8 | slices whole-grain bread |
24 | thin slices cucumber |
4 | leaves green or red leaf lettuce |
In medium bowl, combine salad ingredients. Add salmon and stir to combine well.
Divide salad among 4 slices of bread. Top each with 6 slices of cucumber and a leaf of lettuce. Top with remaining slices of bread and cut in half, crosswise.
Nutrients per serving: 381 calories (36% from fat), 15 g total fat, 3 g saturated fat, 65 mg cholesterol, 27 g protein, 34 g carbohydrate, 5 g fiber, 1236 mg sodium, 291 mg calcium and 1900 mg omega-3 fatty acids
Alaska Salmon Cakes with Yogurt Dill Sauce | |
Prep time: 21 minutes | |
Servings: 4 | |
1 | egg |
1/4 | cup small-curd nonfat cottage cheese |
1 | tablespoon chopped fresh dill or 1 teaspoon dried dill weed |
1 | teaspoon lemon pepper seasoning |
1/4 | cup sliced green onions |
1 | can (14.75 ounces) traditional pack Alaska salmon or 2 cans or pouches (6 to 7.1 ounces each) skinless, boneless salmon, drained and chunked |
3 | tablespoons garlic-and-herb bread crumbs |
Vegetable oil | |
Yogurt Dill Sauce | |
In medium bowl, whisk egg lightly. Add cottage cheese, dill, lemon pepper and green onions; mix well. Mix in drained salmon, then sprinkle in bread crumbs and mix well. Shape mixture into 4 patties, 1/2 to 3/4 inch thick and 3 inches in diameter.
Heat nonstick skillet over medium-high heat and brush skillet with oil. Fry salmon cakes for about 2 1/2 to 3 minutes per side. Cakes should be crisp and golden on the outside and still moist on the inside.
Serve with Yogurt Dill Sauce.
Yogurt Dill Sauce | |
1/2 | cup nonfat yogurt |
1 1/2 | teaspoons finely minced fresh garlic |
Salt and pepper | |
1 | tablespoon chopped fresh dill or 1 teaspoon dried dill weed |
1/4 | cup grated cucumber (squeeze dry) |
Mix yogurt and garlic, and add salt and pepper to taste. Stir in dill and cucumber. Refrigerate, covered, until ready to serve.
Nutrients per serving: 217 calories (34% from fat), 8 g total fat, 2 g saturated fat, 112 mg cholesterol, 27 g protein, 8 g carbohydrate, 0.5 g fiber, 897 mg sodium, 320 mg calcium and 1800 mg omega-3 fatty acids
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