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August 31, 2018 • Healthy Eating & Nutrition

Why Canned Salmon Is a Superstar Food

I consider wild salmon the healthiest protein on the planet and thankfully this megastar superfood is always conveniently available right from the can. Salmon is a fantastic source of B vitamins, magnesium, and selenium, but is most prized for its rich supply of omega 3 fats and vitamin D.

Homemade Salmon Salad with fresh Dill (close-up shot)

In fact, salmon is one of just a very small handful of foods that naturally contains a generous supply of vitamin D. This is of special note because recent research found that “naturally occurring” vitamin D generates much higher blood levels relative to the vitamin D “added” to foods and vitamin pills. (Another example of Mother Nature’s superior wisdom!)

Because of salmon’s uniquely valuable nutritional profile along with recent studies supporting that eating oily fish like salmon is clearly superior to taking fish oil pills.

I am currently trying to eat at least 5 servings of salmon (or some type of oily fish) a week. I love fresh grilled salmon but include canned salmon (usually prepared as a salmon salad) often as part of my lunches.

Here is a delectable recipe for canned salmon.

Quick Salmon Salad

Serves 2 -3

I am huge on getting people to eat more canned salmon to get in those vital omega 3 fats! I eat canned salmon at least twice a week as part of my lunch.


  • 1, 6 oz. can of red sockeye salmon
  • 2 tbsp plain Greek-style yogurt
  • ½ tbsp canola or olive oil based mayonnaise
  • ½ tbsp country-style Dijon mustard
  • 3 tbsp finely chopped red onion
  • ¼ cup finely chopped fresh parsley
  • Juice of ½ a lemon
  • Salt and Pepper to taste


Combine all ingredients in a medium-sized bowl and stir until thoroughly blended. I love this salmon salad with a side of whole grain tortilla chips. You could also have it as a sandwich on 100% whole grain bread.

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