Easy Omega 3’s: Wild Salmon in a Can
To be truthfully honest I was never a big fish lover. I did not grow up eating fish as my Father would not eat it and my Mother would not make anything he would not eat. I do believe we develop tastes based on what we were fed early in life. However, over time we can acclimate our tastes to health if we desire it.
Trying to be a healthy dietitian I ate salmon in my 20’s but got away from it after a few years. About 3 years ago I attended an amazing conference on omega 3?s and realized I needed to eat more fish, regardless of my upbringing. And that is how I started eating salmon again.
Wild fish is what I eat and since salmon is the highest in omega 3’s it seemed like a slam dunk. Since getting to Santa Monica seafood weekly for wild salmon not only gets time-consuming and expensive I realized you can buy wild salmon in a can.
It is more expensive compared to tuna (about 4 dollars per can) but compared to fresh salmon which can average 20 dollars per pound it’s a deal. What can you do with canned salmon that is easy?
- Put it in your scrambled eggs for an easy meal
- Make an easy casserole with canned salmon, quinoa, broccoli, carrots, a few eggs and bake at 350 for 20-30 minutes (I tried this and it was easy and tasty)
- As a salad with olive oil, vinegar/lemon and spices over lettuce
Most anything you do with tuna can be done with salmon. Why use salmon over tuna?
Here’s a few great reasons – canned salmon:
- Contains at least 2-4x more omega 3 fats than tuna depending on the brand and type of tuna (1100-1400 for salmon vs. 300 mg-900 mg for regular or wild tuna)
- Is at least 5-10 times higher in vitamin D than tuna (450-800 IU vs. 80-180)
- Is a great source of calcium (about 250 mg per 3 ounce versus 15 mg. for tuna)
Easy, healthy and can sit on your shelf till you’re ready – now that’s something worth blogging about!
