Wild Alaskan Salmon Salad
with
Jonathon Stewart
Bump up your protein and Omega-3 intake with this delicious tuna alternative. Wild Alaskan salmon salad is a great make-ahead dish, and it packs more flavor than regular old salad spreads.
Transcript: Wild Alaskan Salmon Salad
Hi! I'm Jonathon Stewart for About.com Food, and today, it's all about wild Alaskan salmon salad. Now, say goodbye to mercury-laden tuna and fatty mayo-based salad spreads - this high-protein, low-fat, Omega-3-rich dish is easy to make, it takes just a few minutes, and it'll save for almost a week (assuming it doesn't disappear before it even makes it into your fridge).Wild Alaskan Salmon Salad Ingredients
For today's recipe, here's what you'll need - check it out:- 2 cans of wild Alaskan pink salmon
- 1 chopped red onion
- 1 red pepper
- 3 cloves of minced garlic
- 2 diced dill pickles
- 1/4 cup of shredded Parmesan cheese
- 1/2 cup of your favorite mustard (I use a garlic aioli variety)
- salt and ground pepper
- fresh chopped parsley
Benefits of Omega-3s and Salmon
If you're unfamiliar with the virtues of Omega-3 fatty acids, consider this: a classic study of Greenland Eskimos whose diets included a high consumption of wild salmon resulted in a statistically low incidence of coronary disease and cancer. And, recent studies show that just one serving of salmon per week can significantly lower your chance of cardiac arrest. And did I mention that this stuff actually tastes good?Prepare the Salmon
Start by making sure to drain your canned salmon well, then empty into a large mixing bowl. Break apart bigger chunks with a fork, and combine all of the remaining ingredients except for the parsley, and mix thoroughly.Choosing Canned Salmon
Some reports show that farmed salmon actually has a greater concentration of Omega-3s than wild salmon, but farmed salmon also tends to be far higher in chemical contaminants that can lead to permanent neurological damage. Seems like a no-brainer to me. Be sure to read your salmon label closely to make sure it's Alaskan, wild, and doesn't contain any skin or bones, which are not only hard to fish out, they're gross.Adjust the Salad Ingredients
The mustard and the natural juices from the vegetables are the only lubricant for this recipe, so you may need to add a little extra mustard to keep the salad from being too dry. If you're used to really creamy tuna or egg salads, you can also add a little extra virgin olive oil.Serve the Wild Alaskan Salmon Salad
Wild Alaskan salmon salad is a delicious treat on its own - serve on a leaf of lettuce and sprinkle with the parsley to garnish, or enjoy it in a whole wheat tortilla. This salad is also amazing heated, since it allows the Parmesan to melt and release its full flavor. Try toasting a salmon salad sandwich in your toaster oven, or indulge yourself and fry one up in a pan coated with a thin layer of coconut oil. Now that is ridiculous.Thanks for watching! To learn more, visit us on the Web at food.about.com.