Basil-Balsamic Salmon Salad

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

January 21, 2013 • 0 comments

Love it or hate it, canned salmon is bursting with nutrition and is wonderfully economical. I rely on it this time of year, especially when fresh wild salmon is out of season. One of my favorite ways to use the canned variety is in salmon cakes for dinner. For me, lunch must be ready in under 10 minutes—that’s about all I’m willing to commit to during a busy work day. This recently created recipe can be assembled in the 10 minutes I allot for lunch prep and makes the perfect amount for one serving. Besides serving with crackers and vegetable sticks, I love eating it wrapped in whole-wheat tortillas with spinach and tomatoes, or on a griddled sandwich with avocado slices. It also works just as well with canned tuna.

Pouched salmon is boneless and skinless, so you may prefer it to canned if those characteristics make you squeamish. In any case, canned salmon provides you with healthy fats and protein to keep you satisfied through the afternoon.

Print Recipe

Basil-Balsamic Salmon Salad

1 (3-ounce) pouch or canned wild salmon, drained

2 teaspoons (10 ml) extra-virgin olive oil

1 teaspoon (5 ml) balsamic vinegar

1/8 teaspoon freshly ground black pepper

1 tablespoon (2.5 g) fresh basil cut into thin strips (or 1/4 teaspoon dried)

Accompaniments: whole-grain crackers (my favorites are Ak-Mak and Rye-Vita), vegetable crudités, roasted bell pepper strips

Place the salmon, oil, vinegar and pepper in a bowl and stir with a fork, breaking up large chunks of salmon. Sprinkle in the basil. Enjoy immediately or chill for up to 3 days until ready to eat. Serve with accompaniments.

Prep time: 5 minutes

Cook time: 0 minutes

Makes 1 serving

Nutrition Facts (per serving): 220 calories, 14 g total fat (2 g saturated fat, 0 g trans fat), 331 mg sodium, 57 mg cholesterol, 1 g total carbohydrate (0 g fiber), 23 g protein, 3% DV iron, 4% DV calcium, 5% DV vitamin A, 0% DV vitamin C.