Afraid of fish in a can? That’s not unusual. But some of the healthiest fish – salmon, sardines and anchovies – are sold this way. They are inexpensive and easy to keep on hand for quick, unplanned meals.
You owe it to yourself to give canned fish a try because the combination of health benefits and convenience provides lots of incentive. This recipe uses canned salmon together with tastes and textures that somewhat distract from its fishiness – making for a healthy meal, fast (under 15 minutes for prep and cook time) and quite tasty.
The Facts:
Salmon is a coldwater fish (like anchovies, sardines and herring) that contains Omega 3 fatty acids, roundly considered to be beneficial to the cardiovascular system.
• This is a quality protein – great for the fitness guy engaged in strength training.
• Sold in cans and pouches, salmon is easy to keep on hand for months (years, actually). Because it’s not frozen, it also cooks up very quickly.
• Some canned salmon have bones, but they are small, softer vertebral bones – not the needle-like rib bones that can get stuck in your throat – that are virtually imperceptible when mixed with other foods with texture. The bones even contribute a small addition of calcium to the meal. Premium varieties are bone-free.
• Salmon, albacore tuna, mackerel and tilefish are among those that tend to have a higher levels of mercury and other pollutants. This is a matter of concern to pregnant women and children, less so for guys. Wild salmon are generally lower in mercury and chemicals than farm-raised fish and, surprisingly, many canned brands are wild. (Some researchers believe apple pectin helps usher heavy metals out of the body, giving even further credence to the apple-a-day axiom.)
Golden Salmon:
With turmeric, mustard and sweet potato, this meal takes on a bright yellow color. As a meal it is satisfying because it has more fat – unsaturated, plus good-for-the-heart Omega 3 fatty acids – which creates a greater sense of fullness. There are an unlimited number of ways to flavor this, and because nothing starts out frozen it can be cooked in less than ten minutes.
| You need:
- Skillet, cutting board and a chopping knife
- Canned pink salmon – about 7 ounces (often sold in 14 ounce cans)
- Onion (one medium to large, chopped but not minced to maintain a chunky texture)
- Sweet potato, diced (a small one will do for this recipe)
- Lemon juice (5-6 squirts from a plastic bottle, or about 1/4 cup)
- Turmeric (1/2 to a full teaspoon)
- Mustard (about a Tablespoon)
- Salt and pepper (black or chili) to taste
Directions: 1. Scramble salmon with a stirring spoon in a skillet; set heat to medium
2. Add lemon juice, turmeric, mustard, salt and pepper
3. Chop onion and sweet potato and add to skillet; raise heat to medium high and stir frequently
4. Cook 5-8 minutes or until the sweet potato slices are sufficiently tender
5. Add cilantro at end (optional)
Nutritionals (approx.): Calories, 495; protein, 42 grams; fat, 17.5 grams
Serving suggestion: This can be eaten on whole wheat bread or toast; or, serve alongside the chopped cabbage salad below. Cabbage-Apple Salad
You need: - Large bowl, cutting board and a chopping knife
- Cabbage, chopped (about four handfuls, red or green)
- Green apple (large, chopped to small pieces)
- Olive oil (about 2-3 Tablespoons)
- Apple vinegar (3-4 Tablespoons)
- Salt and pepper (black or chili) to taste
Directions:
1. Chop cabbage and apple
2. Mix thoroughly with all other ingredients in bowl
This side dish is a smart complement to any meal because it’s relatively low in calories and high in bulk – helps you feel full and less likely to indulge elsewhere. As with a cole slaw, it will become slightly more tender with time – and this quantity should last several days. |
For more ideas on healthy meals made with long shelf-life foods in under 15 minutes, get “A Guy’s Gotta Eat, the regular guy’s guide to eating smart” (Marlowe & Co, March 2004).
“A Guy’s Gotta Eat” strives to return sanity to the simple act of eating, emphasizing the ease with which sound nutrition can be achieved in a busy workaday schedule through frozen, canned, dried and fresh produce; whole grain cereals, breads and pastas; leaner cuts of beef, chicken and pork; fish and other seafood; and lower-fat dairy products. The book features 15-minute recipes using long shelf-life products, ideal for grocery shopping-averse men and others who are thin on cooking skills – meals that can be faster, tastier, less expensive and far healthier than drive-by foods ubiquitous in our convenience food culture. It is available nationwide where books are sold.
Get the whole story on “A Guy’s Gotta Eat.” Order today
Questions for Russ?: Russ Klettke