Now is a great time to rummage in the depths of your freezer and cupboard to see what can be rustled up into a health-supporting meal. Some items might have been lurking there for months, if not years. Let’s dig them out and make good use of them!
I imagine that many of us have a tin of wild salmon towards the back of our cupboard. This used to be a go-to filling for sandwiches when I was young. I can still picture my mum mashing up the bones into the pink juices and placing it on white sliced bread with some cucumber slices. We can do a bit better than that…
Sandwiches or baked potato filling
Instead of recreating the sandwich that takes me back to memories of the dried, curled edges that were left out a little too long, I prefer to mash the tinned wild salmon with some avocado or chopped tomato and some feta cheese. Season with salt and pepper, a squeeze of lemon juice and a few dried chilli flakes and serve on a slice of sourdough or a bed of salad leaves. Alternatively, you could serve as a filling for a baked potato.
This mixture can also be made into a fish cake by simply adding 2 tbsp of ground almonds or flour to the mix and then forming a patty shape using your hands. A tin of salmon will make about 2 patties. To cook, simply heat some olive oil in a small frying pan, once hot add the patty and cook for a few minutes on each side. Don’t worry if they don’t hold their shape perfectly, they will still taste delicious. Serve in a bun, on a bed of salad or with some vegetables.
If you want to create another hot dish with your tin of salmon, try using it to make a stir fry. You can use fresh or frozen vegetables, fresh or dried herbs, and pasta or noodles.
Start by chopping your vegetables (allow a cup of vegetables per person). You can use broccoli, carrots, cauliflower or anything you may have lurking in your fridge or freezer. Chop them into bite-sized pieces and sauté in a frying pan with a little olive oil (about 2 tbsp) until they begin to soften. This might take about 5 minutes.
Add a dash of water if the oil is becoming too hot. Then add the pre-cooked noodles or pasta, about 300g. Keep stirring until warmed through and then add the salmon (2 tins).
You can make a quick sauce for your stir fry by adding 1/2 tin of coconut milk and 1 tbsp of nut butter to the pan, stirring until warmed through. Another option is adding 2 tbsp of the juice from the salmon tin mixed with 3 tbsp of sweet chilli sauce (another fridge staple).
Serve in bowls with a slice of fresh lemon if you have once and sprinkle over some fresh herbs.
I appreciate that not everyone loves cooking and that the demands of modern life can make healthful eating seem out of reach or too complicated. Hope this helps a little!
Jo is a Registered Nutritional Therapist who aims to support clients to develop life-long habits rather than adopt short-term unsustainable plans. Find more top tips from Jo over on her Instagram @vitalife_nutrition.