4/9/10

This Week's Hidden Healthy Hit: Salmon (the inexpensive way)

Over the years, salmon has worked its way to many "super foods" lists primarily because of its very high omega 3 fatty acid content, lean protein and more recently, as a source of vitamin D. However, salmon can be pricey and most people never consider canned salmon.

I encourage you to take another look. Canned salmon is most often Atlantic wild salmon, a great choice. It is very low in fat, a great source of protein, omega 3s and vitamin D. Most importantly, canned salmon is inexpensive. You can get 6 oz for about $1.50 and a NuVal score of 63!

The question I get most is "what do I do with it?" I love to make salmon salad (like tuna salad) but my two new favorite recipes are salmon cakes and a Protein Power Salad.

Click to read more about these recipes.


For salmon cakes, combine a can of salmon, an egg, whole wheat bread crumbs and seasoning of choice (I like to add a 1/2-1 tablespoon of pesto. Mix together, form a patty and cook in a skillet with a little canola oil over medium heat. Serve it over a bed of greens.

For the Protein Power Salad I combine one can of salmon with about 1/2-3/4 cup of lowfat cottage cheese, 1/4-1/2 dice red pepper and dill weed. I eat it with Wasa Crisps for a very filling and low fat lunch.

Let me know if you try either of these and what you think.


Prices from week 3/29/10

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