When it comes to a quick and convenient source of protein, canned fish is often a top choice. One option to consider is 3 oz sockeye salmon, drained solids with bone and without salt. With only 130 calories per serving, it is a nutritious addition to your diet.

Not only is canned sockeye salmon high in protein, with 17 grams per serving, it is also low in fat with only 4 grams. It contains a variety of key minerals and vitamins, including calcium, iron, vitamin D and vitamin B12.

In this article, we'll dive deeper into the nutritional value of canned sockeye salmon, the benefits of choosing sustainable fishing methods, and some tasty ways to enjoy this healthy option.

Calories in 3 Oz Sockeye Salmon

Each 3 oz serving of canned sockeye salmon contains 130 calories. This can be a healthy addition to a balanced diet, providing a good source of protein without adding unnecessary calories.

Protein in Canned Sockeye Salmon

Canned sockeye salmon is a great source of protein, with 17 grams per serving. This is nearly one-third of the recommended daily amount of protein for adults. Protein is essential for building and repairing tissues, as well as making hormones and enzymes.

Fat Content in Canned Sockeye Salmon

Not all fats are created equal, and canned sockeye salmon is a great example of a healthy source of fat. Each 3 oz serving contains only 4 grams of fat, with no saturated or trans fats. This makes it a heart-healthy choice to support overall health.

Minerals and Vitamins in Canned Sockeye Salmon

Canned sockeye salmon is loaded with essential minerals and vitamins. For example, it contains calcium, which is important for strong bones and teeth, as well as iron, which helps carry oxygen throughout the body. It's also a good source of vitamin D, which is needed for proper calcium absorption, and vitamin B12, which supports nervous system function and energy production.

Healthy Benefits of Canned Sockeye Salmon

There are many health benefits of incorporating canned sockeye salmon into your diet. It is an excellent source of omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and promote brain health. It is also a natural source of vitamin D, which is important for bone health and many other physiological processes.

Sustainable Fishing for Sockeye Salmon

Choosing sustainable fishing methods is crucial for preserving our oceans and fish populations. When selecting canned sockeye salmon, look for products that have been sourced from fisheries that use responsible fishing practices. This can help ensure that the salmon is harvested in a way that minimizes environmental impact and allows fish populations to continue thriving.

Draining and Debunking the Myths about Canned Fish

One concern people often have about canned fish is its sodium content. However, by choosing varieties that are without salt, you can avoid this issue. Additionally, draining the liquid from canned fish can help reduce any remaining sodium content. Another common myth about canned fish is that it is of lower quality than fresh fish, but this is not necessarily true. In fact, canned fish can be equally nutritious and flavorful as fresh fish, with the added convenience of a longer shelf life.

Ways to Serve 3 Oz Canned Sockeye Salmon

Canned sockeye salmon can be a versatile ingredient to use in your cooking. Here are a few ideas to get you started:

• Salmon salad: Mix canned salmon with Greek yogurt, diced celery and onion, lemon juice, and dill for a tasty and healthy salad.
• Salmon tacos: Flake salmon and wrap in tortillas with avocado, tomato, and cilantro for a delicious twist on taco night.
• Salmon patties: Mix canned salmon with an egg, breadcrumbs, and your favorite seasonings to make flavorful patties that can be served alone or on a bun.
• Salmon pasta: Combine canned salmon with cooked pasta, fresh vegetables, and a creamy sauce for a quick and easy dinner option.

Storage and Shelf Life for Canned Sockeye Salmon

Canned sockeye salmon has a long shelf life, typically lasting up to two years when stored in a cool, dry place. Once opened, it should be refrigerated and consumed within a few days. To extend the shelf life of canned salmon, you can also freeze it for up to six months.

Recipes for 3 Oz Sockeye Salmon Canned

If you're looking for more inspiration on how to use canned sockeye salmon in your meals, here are some recipes to try:

• Salmon Quinoa Bowl: Combine cooked quinoa, canned salmon, diced avocado, cherry tomatoes, and feta cheese for a delicious and nutritious lunch or dinner.
• Salmon Avocado Toast: Top whole-grain toast with mashed avocado and canned salmon for a tasty and filling breakfast or snack.
• Salmon Fried Rice: Mix cooked rice, canned salmon, scrambled eggs, and mixed vegetables for a quick and easy stir-fry dish.