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friday foodie- salmon hash

You have made it to the end of another working week and now you would like to finish off your day with a healthy meal, something quick and easy so you can kick back and enjoy some time with the family. Healthy and quick? How about some canned salmon?

You may be wondering if canned salmon is as healthy as the fresh variety. According to Consumer Report, canned salmon is as healthy as fresh salmon and may even have some extra benefits. Salmon is a good source of Omega 3, which helps to lower your risk of cardiovascular disease, but a USDA study found higher levels of two Omega 3s in both canned red and pink salmon than in fresh.

The benefits don’t end there. Since most canned salmon is wild caught – check the label – it contains less mercury and fewer carcinogens, called PCBs, and pesticides, which are found in farmed salmon. Eat the bones and you can get as much calcium from a 3 oz serving as from a glass of skim milk. It is also a god source of protein. So, are you ready for dinner?

Salmon Hash with brown rice and avocado

Here is a recipe I made up – Salmon Hash – which I hope you will try. I’ve added a nice selection of green vegetables, as well as garlic and onion for nutritional value.


  • 1 can wild caught salmon
  • 2 grains garlic
  • 1 onion chopped
  • 1 tomato sliced
  • 1 green onion chopped
  • 1/2 green bell pepper chopped
  • 1 cup chopped cabbage
  • 1 carrot diced
  • 1 tbsp olive oil
  • 1 Maggi bouillon cube
  • 1 tsp black pepper


  • Grind garlic .
  • Heat olive oil in frying pan.
  • Add garlic and onion.
  • When onion is pale in color and garlic is golden, add the rest of the vegetables. Stir well, cover and leave for one minute.
  • Open can of salmon and add to the vegetables.
  • Mix thoroughly, add black pepper, salt to taste and bouillon cube.
  • Allow to simmer for another minute then remove from heat.
  • Serve with brown rice and green salad.

Dinner is served. If you try this recipe and like it, please write and let me know. And if you haven’t done so yet, please sign up for my newsletter where you can get recipes and other special offers.