15 Canned Salmon and Tuna Recipes You'll Actually Be Excited to Eat (2024)

FAQs

Is canned tuna and canned salmon good for you? ›

The bottom line. Overall, salmon offers higher levels of brain-boosting omega-3 fats, and much higher levels of bone-strengthening calcium. While tuna contains less of these, it's still a good source of omega-3 fats and an excellent source of hunger-busting protein.

Takeaway. The FDA recommends eating 8 ounces of salmon per week. So you *can* eat it every day but in smaller servings. If you're pregnant, the FDA recommends eating 8 to 12 ounces of seafood per week from sources that have lower mercury levels — including salmon!

Draining The Liquid Shouldn't Impact Nutritional Value

Because these oils are not highly water soluble, the nutrients are less likely to be washed away by rinsing. So, while draining and rinsing the fish minorly impacts its nutritional value, it doesn't eliminate the numerous benefits canned salmon provides.

According to the Dietary Guidelines for Americans , most adults should aim to eat at least 8 ounces, or 2 servings, of fish per week, which can include canned tuna.

Fish and shellfish in this category, such as salmon, catfish, tilapia, lobster and scallops, are safe to eat two to three times a week, or 8 to 12 ounces per week, according to the FDA.

While they're both highly nutritious, salmon comes out ahead due to its healthy omega-3 fats and vitamin D. Meanwhile, tuna is the winner if you're instead looking for more protein and fewer calories per serving.

Poached Salmon is the healthiest way to cook salmon and will be ready in just 10 minutes! Although it seems fancy, this poached salmon recipe is crazy simple and rewards a tender, delicate, flaky piece of salmon that is light and refreshing.

That white slimy stuff is called albumin, and it's actually just a harmless (albeit pretty gross-looking) protein that solidifies as salmon cooks.

Or, you can simply drink it with your other daily supplements. You probably noticed when you opened your first can from Wildfish that in addition to the best smoked salmon, you received a healthy little dash of juice in the can. DO NOT THROW IT AWAY!

Skin & bones are left in because there is no waste in canned salmon – the liquid, skin, and bones are all edible and supply important nutrients such as calcium and phosphorus.

Which is better red or pink canned salmon? ›

These ones are pretty much the same, but often. red salmon tends to be slightly higher in calories, has more Omega 3 fatty acids than the pink. In terms of protein, even a little more protein. So up to you what you like in terms of eating, uh, and taste.

Sugar + acid is your friend.

Whether you use honey, teriyaki, or miso, glazed salmon is all the rage. There's a reason for it! For one, it's delicious. But from a scientific standpoint, the sugar and acid cut through salmon's fishiness.

Fish are a lean, healthy source of protein—and the oily kinds, such as salmon, tuna, sardines and mackerel, deliver those heart- and brain-healthy omega-3 fats. The Dietary Guidelines for Americans recommends adults eat 8 ounces of seafood per week (based on a 2,000-calorie diet).

For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of mercury. Before consuming canned tuna, it is best to consult with your doctor if you have any questions or concerns.

Although mercury is a toxic chemical, it's usually not present in tuna in large enough quantities to cause serious issues. Canned tuna's health benefits seem to outweigh any small negative effect of its mercury concentration. In general, eating canned tuna once or twice a week is safe.