Fresh out of ideas and need something quick, nutritious and affordable? Here’s why a tin of salmon is just the thing!

1. Packed with nutrients

The nutrients in salmon make it a truly super supper.

Salmon is packed with the heart- and brain-healthy essential fatty acids omega-3 EPA and DHA, is rich in protein, antioxidants, vitamins A, D, E and B vitamins.

Plus, it contains good levels of the minerals selenium and iodine too.

2. Even more calcium

Calcium levels are higher in tinned salmon than fresh, because the bones are made edible during the canning process.

So, if you are looking to improve your own bone health, avoid ‘boneless’ because bones are where calcium is stored.

3. Oh so convenient

Pre-cooked and ready to go (no need to handle raw fish being an added bonus!), tinned salmon is a great convenience food to keep handy.

Use it in a variety of quick, nutritious, and cost effective meals; saving time, effort and money. Its long shelf life also means less food waste.

4. Which tin to pick?

Wild salmon tends to have higher levels of omega-3 than farmed salmon — if it doesn’t say wild, it’s most likely farmed.

If available, choose wild salmon packed in water rather than brine, which can raise salt levels.

Water helps to maintain omega-3 levels because oil and water don’t mix, so the omega-3 stays within the fish; whereas omega-3 oil can leach into surrounding oil which gets drained off.

If it’s packed in olive oil, drain the oil and add it to the rest of your meal.

5. Pink or red?

Tinned salmon is pink or red, so choose the colour to suit the meal.

Generally, pink salmon is softer with a delicate flavour whereas red salmon has a stronger flavour and firmer texture. Use in salads, omelettes and stir fries.

6. Plenty of tasty options

Tinned salmon is great in fishcakes, quiches or paté. Pair with mashed sweet potato to make a salmon-based fish pie, or stir into spicy soups, stews and curries.

7. Protein punch

When it comes to protein, tinned salmon packs a punch.

For a 'power salad' add salad leaves, red peppers, broccoli, spinach, papaya, mango, tomatoes or berries for vitamin C and fibre.

Take the taste and nutrition up a notch with a squeeze of lemon and a drizzle of extra virgin olive oil.

8. Pretty pairings

Tinned pink salmon is a good addition to a creamy soup or chowder with a coconut milk base, along with leeks, onions, sweetcorn and fresh dill.

Add red salmon to a spicy, garlicky bean and tomato soup.

If you’re pairing it up with pasta, raise the nutrient profile by choosing chickpea pasta or fresh courgetti spaghetti. Or choose wholegrain pasta, which releases the carb content more slowly than white pasta.

For a take on kedgeree, add to wholegrain rice and cooked lentils.

Enjoyed this article?

Read all about the reasons to love fennel

For articles and recipes subscribe to Optimum Nutrition

Discover our courses in nutrition