The Healthiest Canned Salmon: A Zesty Mediterranean Salad Recipe

Discovering the **healthiest canned salmon** doesn’t mean sacrificing flavor or ease in the kitchen. This vibrant Mediterranean salad transforms simple ingredients into a dish bursting with fresh aromas. Its flaky texture, combined with crisp vegetables, offers a truly satisfying and wholesome meal.

The Healthiest Canned Salmon: A Zesty Mediterranean Salad Recipe

Recipe by Chef HarperCourse: Main CourseCuisine: MediterraneanDifficulty: Easy

Servings

2

servings

Prep time

10

minutes

Cooking timeminutes

Calories

350

kcal

Ingredients

• 6 oz (170g) Canned wild-caught salmon, drained

• 1/2 cup English cucumber, diced

• 1 cup Cherry tomatoes, halved

• 1/4 cup Red onion, thinly sliced

• 1/4 cup Kalamata olives, pitted and halved

• 2 tbsp Fresh dill, chopped

• 1/2 Lemon, juiced

• 2 tbsp Extra virgin olive oil

• 1 tsp Dijon mustard

• 1/4 tsp Sea salt

• Pinch Freshly ground black pepper

Directions

• Drain the liquid from the canned salmon thoroughly. Transfer the salmon to a medium-sized mixing bowl.
• Gently flake the salmon with a fork, breaking up any larger pieces. You can leave the soft, edible bones for extra calcium.
• Add the diced cucumber, halved cherry tomatoes, thinly sliced red onion, and halved Kalamata olives to the bowl with the salmon.
• Sprinkle the fresh, finely chopped dill over the mixture, adding a delightful herbal aroma.
• In a small separate bowl, whisk together the fresh lemon juice, extra virgin olive oil, and Dijon mustard until perfectly emulsified.
• Pour the zesty dressing over the salmon and vegetable mixture. Season with sea salt and freshly ground black pepper to taste.
• Toss all the ingredients gently until they are well combined and evenly coated with the bright dressing.
• Serve this refreshing Mediterranean canned salmon salad immediately, or chill it for a cooler, more invigorating experience.

Notes

• Chef’s Secret: Don’t discard the soft bones in canned salmon; they’re an excellent source of calcium and melt right into the flakes, boosting nutritional value!
• Storage: Store any leftover salad in an airtight container in the refrigerator for up to 2-3 days. Its flavors may deepen over time.
• Substitution: For an extra briny touch, consider adding a tablespoon of capers. Canned tuna can also be used as a convenient protein alternative.

Choosing the healthiest canned salmon is a smart step towards a nutritious diet, offering a convenient source of Omega-3s and lean protein. This Mediterranean salad showcases how effortless it can be to transform a pantry staple into a fresh, satisfying meal. We hope you enjoyed this simple yet vibrant recipe, perfect for any time of day.

For more delicious seafood inspiration, explore our guide to best flavorful salmon recipes or dive into our best ceviche recipes guide. You can learn more about the numerous benefits of Omega-3 fatty acids on Wikipedia and discover further health benefits of including fish in your diet from BBC Good Food. For another take on a classic, check out this healthy salmon salad recipe on Allrecipes.

Embrace the convenience and nutritional power of canned salmon and let your culinary creativity flourish!