Sunday, April 11, 2010

Quick and Tasty Salmon Salad

I get a lot if requests for recipes. The problem is that I rarely cook with recipes. I just go with what looks right and tastes good. I made this salmon salad out of a desperate need to eat wild Alaskan salmon that didn’t cost an arm and a leg. I’ve never been one for canned salmon – always preferring the fresh. So why not just buy farm raised salmon – which is much less expensive?

Farm raised salmon is more likely to be higher PCB’s (polychlorinated biphenyls) which are harmful to human health in multiple ways. PCB’s were banned in the 70’s. But because of past use and disposal, they’re still part of the environment – and part of our food chain. Farm raised salmon are higher in PCBs mainly because the food they are fed is high in other ground up fish that are high in PCB’s. Wild Alaskan salmon is much lower in PCB’s because their food sources and environment are lower in the contaminant.

The problem with eating wild Alaskan salmon regularly is the cost – often upwards of $14 a pound depending on where you shop. But canned wild Alaskan salmon is inexpensive and it’s still packed with healthy omega 3 fatty acids. I was never crazy about the taste of canned salmon until I concocted this recipe. Forgive me for not giving you exact amounts – just go with what looks and tastes right!

Beth’s Quick and Tasty Salmon Salad:
  • 1 6-ounce can wild Alaskan salmon – boneless and skinless (make sure you get boneless and skinless!)
  • 2 small (or 1 large) scallions finely chopped
  • Seasoning blend to taste (I like Morton’s “Nature’s Seasoning” – it’s a nice blend of salt, pepper, garlic, celery and other nice flavors. You can also use some salt, pepper, garlic and celery powder)
  • 1 to 2 tablespoons of Lemonaise (I use the Ojai Cook Lemonaise but you can use any good tasting mayonnaise – the lemon flavor adds a nice zing)
Just blend it all together in a bowl and you’re ready to go. You can eat it as is or put it atop a bed of salad greens.

Enjoy! Let me know if you have any good canned salmon recipes - I need some variations on this theme!

Beth Kitchin, MS, RD
Assistant Professor
Department of Nutrition Sciences
University of Alabama at Birmingham


  1. Any suggestions for this recipe for someone with high blood pressure?

  2. This is actually a blood pressure friendly recipe! The salmon is a good source of potassium and an excellent source of omega-3 fatty acids. Potassium can help lower blood pressure and there is some evidence that omega-3's do the same.

    I'm guessing that you're wondering about the sodium. Considering that we should try to keep our sodium below 2400 mg, this recipe is pretty good. A serving is about half the recipe. The lemonaise is pretty low in sodium - 85 mg a tablespoon. The whole can of salmon is only a little over 200 mg. The seasoning blend is 380 mg per 1/4 teaspoon - which is about what I use -probably a little less. So that is rougly 350 mg of sodium a serving. You can cut the sodium more by using less seasoning blend and adding more garlic powder, pepper, and other spices. If you like sodium-free blends, then you could really cut the sodium. I always need just a little dash of salt!