After revealing my love for wild canned salmon, I felt like it was just about time to share my favourite canned salmon salad recipe. In the last year, I found myself buying packs of canned salmon and tuna every Costco trip. I blame it on kids’ hockey which leaves me lifeless by the time weekend rolls in.
Technically, canned fish is clean food. Yes it is canned in BPA cans and processed but technically it just has been cooked and preserved with salt and water. So, in my books it is quick clean food.
Good news are majority of canned salmon is wild, pink or sockeye, and is very affordable (sockeye is more money), especially at Costco. Like if you compare cost of canned salmon to fresh it is day and night. Plus, you get to eat bones, which are super soft and good for you.
In Ukraine, we always made meat and fish salads! Soups and salads, see the similarities? Because they are poor people’s meals where you throw everything you have on hand and mix. Almost anything will taste delicious mixed together, I swear.
We just returned from a hockey tournament/ski trip and my fridge is empty plus I am personally feeling a fiasco as a mother. So, it was a pure pleasure to walk through the grocery store and grabbing a bag of carrot matchsticks and Mexican bell peppers. I could care less they were not organic because I am in survival mode with lack of inspiration.
This canned salmon salad recipe is light and crunchy, heavy on vegetables and healthy fats. I also added capers, a few tablespoons of avocado mayo and a bit of grass fed 2% Greek yogurt. The juices from salmon are added to the salad as well which leaves no waste and no need to add much more salt.
On a personal note, I feel like motherhood is the hardest thing I ever had to pull off in my life! Harder than immigration, university degree in a foreign language or marriage. Almost 10 years into it and I still feel scared many days. The responsibility of raising 2 sustainable human beings is daunting more often than not. And I do not think situation will ever change because children are just like seasons – they keep changing but never cease to reappear.
Motherhood is an emotional and financial rollacoaster! It is a life test. There is no return policy and no guarantees. You jump into it thinking what it is just to find out what it really is once it is here. And then you do it again! And then it is forever. Man, I am really struggling with the whole concept of parenthood at 34. Only thing that keeps me going is a perspective of heavy travelling in a few years and the fact that at 45 I will have 2 kids in college and hopefully a few healthy years ahead of me….So, canned salmon salad recipe it is then.
- 1 package (10 oz) carrot matchsticks*
- 3 large bell peppers, thinly sliced
- 3 oz jar capers, drained**
- 2 cans (8 oz each) wild salmon
- 1/4 cup parsley, finely chopped
- 1/4 tsp himalayan pink salt
- Ground black pepper, to taste
- 2 tbsp mayo
- 1/4 cup Greek yogurt, plain
- 2 large avocados, diced
- In a large mixing bowl, add carrots, bell peppers and capers. Mash salmon a bit with a fork inside the can and add to the salad.
- Add parsley, salt, pepper, mayo, Greek yogurt and gently toss to coat. Add avocado and give a few more stirs. Serve cold.
*A few cups of coarsely shredded carrots would work. **Use any pickled goodies like asparagus, beans, olives etc.
Servings Per Recipe: 6
Amount Per Serving = 1.5 cups:
Total Fat: 17.1 g
Cholesterol: 47.5 mg
Sodium: 722.0 mg
Total Carbs: 13.4 g
Dietary Fiber: 6.2 g
Protein: 18.8 g
WW Points+: 7