Nutrient rich, healthy eating from a can

Consider canned foods for a more affordable and easy source of protein.

Making wise choices about food and diet can be easy when food items are readily available and reflect the budgetary needs of the consumer. Getting enough protein in the diet is an expense that may present challenges for many consumers since it is usually the highest priced food item.. Choosing a canned protein is an option to consider. Using fish to increase nutrients in the diet can be less expensive if you purchase canned varieties like salmon and tuna. Eating fish twice a week is also a great way to improve your heart health.

The nutritional value of seafood is particularly important for pregnant or breastfeeding mothers as part of a healthy diet. Seafood provides important nutrients, including omega-3 fats which are good for your health and your baby’s health. Omega-3 fats from seafood are healthy fats shown to improve the development of the nervous system of an unborn child or young baby. Seafood choices that are higher in omega-3 include salmon. Pregnant and breastfeeding women should eat at least 8 to 12 ounces of cooked seafood each week.

Michigan State University Extension recommends that pregnant and breastfeeding women check with their doctor or health care professionals for specific advice when choosing seafood options.  Additionally, the American Heart Association recommends that if fish isn’t already a regular part of your diet, do your heart a favor and try a serving once a week, preferably twice. The benefits come from omega-3 fatty acids. While fish oil supplements are popular, the American Heart Association does not consider them a sufficient replacement for eating fish. The full benefits of a fish-friendly diet are difficult to quantify, but there is plenty of evidence that people who eat fish regularly are less likely to have cardiovascular disease.

Below is a great recipe to try using canned salmon. Other ideas to try it include making salmon patties, mixing it with pasta or rice for a great quick 20 minute meal, piling it on a green salad or baking it in a frittata or quiche.

Alaska Salmon Bruch Frittata (Great for brunch or dinner)

20 Minute Meal

Ingredients: Cooking spray
1 small bell pepper, cored and chopped
1/2 cup chopped onion
1 clove garlic, minced
1 can (14.75 ounces) or 2 cans (7.5 ounces each) traditional pack Alaska salmon OR 2 cans or pouches (6 to 7.1 ounces each) skinless, boneless salmon, drained and chunked
6 eggs
1/3 cup non-fat milk or water
2 teaspoons Mexican, taco, or fajita seasoning
1/3 cup shredded Cheddar or Jack cheese
1-1/2 cups chunky salsa


  1. Preheat oven to 400 degrees Fahrenheit.
  2. Spray-coat a 10-inch non-stick pan.
  3. Stir in bell pepper, onions and garlic; sauté 2 minutes over medium heat. Add salmon.
  4. Beat together eggs, milk or water, and seasoning; pour over vegetables in pan. Cook over medium-low heat, omelet-style, until sides are set, about 4 to 5 minutes.
  5. Sprinkle on the cheese.
  6. Transfer pan to oven about 5 inches from heat, covering handle with foil if necessary. Bake an additional 5 minutes, or until frittata is puffy and eggs are firm in the center.
  7. Cut into wedges; serve each slice with 1/4 cup salsa. Makes 4 to 6 servings.

Nutrients per serving: 341 calories, 17 grams total fat, 6 grams saturated fat, 45 percent of calories from fat, 387 milligrams cholesterol, 34g protein, 13g carbohydrate, .4g fiber, 1442mg sodium, 355mg calcium and 1.9g omega-3 fatty acids.

Try this and other great salmon recipe ideas to help you and your family stay healthy.

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