Tinned fish is convenient, economical, and nutrient-rich so don’t limit your options to just tuna fish. Canned salmon is a pantry staple of mine because I love it as an alternative to tuna. It’s rich in omega-3 fatty acids, protein and calcium (if it’s not boneless). For quick and healthy weeknight dinners, I use it for salmon burgers, I add it to pasta and here, I’m using it in a creamy, herby, deliciously light salmon salad. Mixing mayonnaise with yogurt gives this salad a lighter, fresher taste and texture.
Creamy and Light Salmon Salad with Fresh Dill and Yogurt
7.5 ounce can salmon, drained
2 tablespoons plain, 0% Greek yogurt
1 tablespoon mayonnaise
1 teaspoon Dijon or grainy-type mustard
2 tablespoons minced scallions, shallots or red onion
2 teaspoons capers
1/4 cup fresh dill, finely chopped
ground black pepper
- In a medium bowl, add salmon and flake with a fork.
- Add the remaining ingredients and stir until combined.
- Serve over salad greens, scoop into half of a bell pepper, on top of cucumber slices or on toasted whole grain bread.
Note: Canned salmon can be purchased as pink or red. Most canned salmon is wild-caught. 3 ounces of canned salmon provides over 20 grams of protein and a big dose of omega-3 fatty acids. If it contains edible bones (they are very soft and you won’t notice them) it also provide 20% of your daily value of calcium.