15 Canned Salmon and Tuna Recipes You'll Actually Be Excited to Eat (2024)

FAQs

Is canned tuna or canned salmon healthy? ›

While they're both highly nutritious, salmon comes out ahead due to its healthy omega-3 fats and vitamin D. Meanwhile, tuna is the winner if you're instead looking for more protein and fewer calories per serving.

Canned salmon also contains high concentrations of sodium, particularly when the fish is packed in salt water. That's why it's recommended that you drain the salmon before eating it. A can of salmon can contain over 400 milligrams of sodium, which is about 17% of a person's recommended daily sodium intake, per the FDA.

I hope this answers helps, and so with that in mind, yes, you can eat salmon and tuna together, just not in excess.

Takeaway. The FDA recommends eating 8 ounces of salmon per week. So you *can* eat it every day but in smaller servings. If you're pregnant, the FDA recommends eating 8 to 12 ounces of seafood per week from sources that have lower mercury levels — including salmon!

The pink tends to be milder and softer. Now, calorie wise, um, they. These ones are pretty much the same, but often. red salmon tends to be slightly higher in calories, has more Omega 3 fatty acids than the pink.

That white slimy stuff is called albumin, and it's actually just a harmless (albeit pretty gross-looking) protein that solidifies as salmon cooks.

The small black specks could be anything from really tiny flakes of scale to tiny singed parts from when the meat was cooked to microplastics eaten by the fish - who knows. In any of those cases, not harmful to you.

Draining the liquid shouldn't impact nutritional value

Despite this minor leaching of nutrients, canned salmon retains lots of its oils, which means a large portion of omega-3s remain in the fish. Because these oils are not highly water soluble, the nutrients are less likely to be washed away by rinsing.

Drain a little of the naturally occurring juices (the oily liquid in the can comes solely from the fish itself, there is nothing added but a little salt), then add a little olive oil plus some chopped onion. That really evens the flavor out in a very delicious way.

Are they safe to eat, or should they be avoided? The short answer is that the bones in canned salmon are completely safe to eat.

How many times a week should you eat tuna and salmon? ›

A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. That's because fish and shellfish are good sources of many vitamins and minerals.

For adults, a typical serving is 4 ounces of fish, measured before cooking. Our advice is to eat 2 to 3 servings of a variety of cooked fish, or about 8 to 12 ounces, in a week.

Still, small amounts of mercury can pose a risk to young children, unborn babies and the babies of nursing mothers, so the recommended servings of even low-mercury canned light tuna and salmon are no more than 2 to 3 servings per week of 3 to 4 ounces for folks who fall into those categories.

The most healthful choices on this list that are available canned include anchovies, Atlantic mackerel, clams, crab, oysters, sardines, shrimp, and trout. Canned seafood brands offer varying levels of testing to ensure lower mercury levels.

While there's no strict daily limit per se, two to three servings of fish per week is generally recommended by the FDA, according to Hill. On the flip side, if you're eating salmon every day, she says that you could also be at risk for a lack of nutrient variety.

You could eat both canned tuna and salmon everyday, but I would personally limit myself to maybe one can of tuna per week or biweekly due to levels of mercury often found in tuna, but as far as salmon are concerned, as long as the salmon are wild caught, you can eat it daily.

Perhaps the biggest difference between canned salmon and canned tuna comes down to their nutritional profiles. While both are good sources of protein, tuna edges salmon out slightly with 21 grams of protein per 3-ounce portion as compared to just 17 grams for the same amount of salmon.