Canned salmon is often purchased as a handy cupboard filler but then bypassed when looking for a quick meal idea. How many times have you opened the cupboard and overlooked the can of salmon because, quite simply, you don't know what to do with it?

The American Heart Association recommends eating two portions of fish a week, one of which should be oily such as salmon. Nutritionally, canned salmon contains all the benefits of fresh fish, including significant amounts of omega-3 fatty acids and nutrients known to improve circulation and boost brain functioning.



With a can of salmon you have at your fingertips the means of producing a tasty, nutritious meal or snack that doesn't require a long list of ingredients or complicated cooking methods. Additionally, it's a useful way of incorporating fish into a child's diet, particularly for those who are averse to eating fresh fish.

Canned salmon can be purchased without the bones. However, the soft bones are perfectly edible as well as being highly nutritious, containing plenty of calcium and magnesium, both essential for healthy bones. Simply mash them up with the rest of the salmon when using in recipes.

It doesn't matter whether you use pink or red salmon, the only difference being the color and flavor. Red (sockeye) has a more intense and slightly richer flavor than the pink which is milder.

If you're in a hurry, canned salmon is delicious straight out of the can. Or mashed with freshly ground black pepper and a touch of mayonnaise, makes it ideal for use as a topping for crackers or as a sandwich filling.

The two recipes included here combine canned salmon with potatoes. Potatoes are rich in vitamin C, contain more potassium than a banana as well as providing a good source of fiber. Both recipes can be prepared in around half an hour.

Nutritional Information for Canned Salmon per 100g:

Calories: 140, cholesterol: 55mg, total fat: 6.1g (sat fat: 1.5g), calcium: 130g, protein: 19.8g, potassium: 32g.

SALMON AND CREAM CHEESE JACKET POTATOES

Serves 4

4 large potatoes
100g/4 oz cream cheese (or sour cream if preferred)
3 spring onions, finely chopped
100-150g canned red or pink salmon
Ground black pepper

Method:

1. Wash potatoes, spear with a knife a few times. Either bake in a moderate oven for 50 minutes or in a microwave oven for approximately 15 minutes. Remove from oven and cool.

2. Cut tops off potatoes and scoop out centers leaving an inch thick shell. Mash half the removed potato with cream cheese then fold in rest of the potato, cream cheese, spring onions, salmon and pepper.

3. Spoon the salmon mixture back into the potato shells and either reheat in the oven for 10 minutes or microwave for 4 minutes.

Serve these jacket potatoes with a freshly mixed salad for a nutritionally balanced meal.

SWEET POTATO FISHCAKES

Serves 4

300g/11oz sweet potato
300g/11oz canned red or pink salmon
1tbsp tomato puree
1 tbsp Dijon mustard
Ground pepper
Olive oil

Method:

1. Peel the sweet potatoes and boil for 15 minutes, then allow to cool.
2. Mash half the salmon with the sweet potato, tomato puree, mustard and pepper to make a smooth paste.
3. Add the remaining salmon then shape into little cakes.
4. Ideally refrigerate for half an hour but if you're lacking time, can omit this stage.
5. Heat a little olive oil in a frying pan and lightly brown the fishcakes on each side. Alternatively brush fishcakes with oil and grill on both sides until brown.
These fishcakes are delicious served hot or cold with corn on the cob and a mixed salad. For a slightly oriental slant, try serving with some sweet chili dipping sauce.