Q_ Is canned salmon, just as nutritious as the fresh kind?
A: On the downside, canned salmon contains more than six times as much sodium - 399 milligrams per 100 grams (about 3.5 ounces) as fresh salmon. Regrettably, some of the heart-healthy omega-3 fatty acids that salmon is praised for get lost in the canning process, so canned salmon has only about half the total amount of the two most important omega-3s EPA and DHA.
However, canned salmon contains many additional beneficial nutrients, not found in their fresh counterparts. The differences develop from how canned fish is processed, and from the fact that bones are included. One 3.5 ounce serving with bones contains two thirds as much calcium as a cup of milk, making this product one of the most calcium-rich, non-dairy foods. Canned salmon also has more vitamin D and phosphorus per serving than fresh salmon. Both canned and fresh salmon give you roughly the same amount of protein, 22-23 grams per 100 grams. The American Heart Association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Despite the fact that you'll need to eat it more frequently to get enough omega-3s canned salmon can be a delicious and nutritious part of any diet. In addition, canned salmon costs less per serving than fresh, and canned products are an economically wise choice because they have a long shelf life.
Below is a delectable recipe for you to enjoy:
Salmon BurgersIngredients: • 1 14.75 - ounce can salmon • 3-4 tablespoons Dijon mustard • 1/4 cup reduced- fat mayonnaise • 3 tablespoons parsley • 1/2 cup sliced green onions • 2-3 tablespoons minced garlic • 1/2 teaspoon salt • 1/2 teaspoon pepper • Pam nonstick cooking spray • 4 Whole-wheat sandwich rolls • lettuce • tomato • onion
Directions: 1. Blend salmon, Dijon mustard, mayonnaise and parsley in a mixer. 2. Pour mixture into a bowl and add green onions, garlic, salt and pepper. 3. Form into four 1/2 - inch-thick burgers and chill for 2-3 hours. 4. Spray skillet with nonstick cooking spray over medium heat ,and saute salmon burgers for 3 minutes per side or until cooked through. 5. Serve on tasted Whole Wheat Hamburger buns and top with lettuce, tomato and onion.
Nutrition Content: Per Serving: 310 calories, 11g fat, 26g carbohydrate, 4g fiber, 27g protein, 1014mg sodium
Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com. She is also the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto
Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.