Canned salmon salad with potatoes and dill
Canned salmon is an excellent economical option for anyone caring for their heart health: omega-3 close to the fresh fillet at about a third of its price, with extra calcium in its soft bones.
A potato and dill salad in the northern European style turns it into a complete lunch.
Drain the can and flake the salmon into large pieces, and mash the soft bones with a fork instead of throwing them away so they disappear into the salad, as they are the richest part of the can in calcium.
Wash the potatoes and boil them in their skins until tender, then halve them while warm and sprinkle them with half the lemon juice. Warm potatoes absorb the seasoning into their interior.
Wash and chop the dill, and mix the yogurt, mustard, the rest of the lemon, the oil, and the chopped dill. Dill is a usual companion to salmon in Nordic kitchens.
Wash the cucumber and cut it into dice, and place the potatoes, then the cucumber, onion, and capers, then the salmon in large pieces over them, and drizzle the dressing without rough tossing, because rough tossing crushes the soft salmon.
A complete omega-3 lunch at the cost of a single can: an economical option that makes the weekly serving of oily fish easy.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Canned Salmon Salad with Potatoes and Dill, and how to fix them:
It was tossed roughly. Place the large pieces over the salad and drizzle the dressing, since its visible presence is part of the dish.
They were not mashed well. Full mashing with the fork hides them completely, or use 'skinless and boneless' cans for whoever insists, with less calcium.
The variety is soft or the boiling was too long. Use small, firm potatoes and check the boiling with a knife.
The saltiness of the capers met the saltiness of the can. Drain the can well and rinse the capers, and there is no need for added salt at all.
Eaten fresh or cold, and both ways are good.
Two days in an airtight container, a cold work lunch ready to go.
Salmon cans last on the shelf for about two years, making them one of the longest-keeping healthy home stocks.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| The canned salmon | Canned mackerel | same amount | Cheaper with close omega-3 |
| The potatoes | Beans from our batch | same amount | A lower-carbohydrate version |
| The dill | Parsley and mint | same amount | A Levantine flavor instead of the Nordic one |
| The capers | Chopped olives | same amount | An available alternative saltiness |
| Ingredient | 3 servings | 1 1/2 servings | 6 servings |
|---|---|---|---|
| Salmon | 210 g | 105 g | 420 g |
| Potatoes | 400 g | 200 g | 800 g |
| Yogurt | 100 g | 50 g | 200 g |
Mash the soft bones of the canned salmon and do not throw them away. The bones were cooked by the factory's pressure until they crush with a press of a fork, and they are the richest part of the can in calcium (about a third of the day's need in the can) and disappear completely into the salad after mashing. Throwing them away loses the can half its value, and this is an advantage the fresh fillet does not have.
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