Thursday, 12 February 2009

Salmon-a healthy snack using canned salmon

This is a really versatile, quick, convenient and healthy dish which I rustled up one evening when I got in late from work. It uses ingredients you’d have in your store cupboard and fridge and takes very little time to prepare. Best of all it is nutrient-rich; salmon is high quality protein and rich in omega-3 oils which are good for the brain, the garlic and onions have anti-bacterial, anti-viral and anti-fungal properties and are excellent for blood circulation and strengthening the immune system, and the parsley/coriander bring their own herbal benefits and add a fresh zestiness to the dish.


1 small can of salmon [about 160g], preferably in spring water

I small onion, chopped

2 cloves of garlic, chopped

1 green chilli, chopped

1 tbspn vegetable oil

Salt and black pepper according to taste

Parsley or coriander, chopped

Garam-masala [optional] for extra spiciness [but do not use if using parsley]

Lemon slice

1. Warm the vegetable oil in a small pan.

2. Add the chopped onion and sauté over low heat until translucent.

3. Add the chopped garlic and chilli and sauté for another minute or so.

4. Drain the water from the salmon can, flake the salmon gently and add to the onion mixture.

5. Add salt and black pepper. Stir and cook for about 3-5 minutes over medium heat until the salmon is well warmed through and has picked up some brown flecks. Remove from heat.

6. Add the garam-masala if you are using it. Otherwise garnish with the parsley or coriander and a squeeze of lemon.

Now tuck in and enjoy knowing this delicious snack is just full of goodness. This dish can be used as a starter, a healthy snack or even as a tasty sandwich filler.

Have you rustled up a healthy snack that you’d like to share here? Please do comment.


  1. I must say you are hard working, after your tiring day, you still managed to
    cook for yourself, and to top it you did the presentation and the photgraph.

    Well, well, this looks very delicious. Salmon is one of my favourite fishes and this recipe looks easy, so am going to try this and will let you know how it turns out :))

    Thanks for sharing this recipe.

    You know from this post there will be dual benefits for people; first, the easy-to-use recipe and secondly, learning about the nutritional properties of all the food stuffs you've used such as garlic as well as the main ingredient salmon which you mention. So altogether very informative......