Yummy wild salmon or tuna is another delicious and light lunch. Fish is so incredibly beneficial for the heart and should be consumed regularly in your diet. It is important to make sure to select wild fish options. Why? One article shared the following report:
In a study published in the journal Science in 2004, researchers discovered that farm-raised salmon had more dioxins and other chemicals like PCBs—polychlorinated biphenyls, which the Department of Health and Human Services has determined are carcinogens—than in wild salmon. Not just more, but 11 times more! Another study published in a 2005 edition of the journal Nutrition found similar results, theirs showing PCBs were ten times higher in farm-raised salmon than in wild salmon.
1 (14 oz. can) wild salmon (we like the Trader Joe’s version as it is fairly cheap. Beware of small bones, but they are easy to remove prior to adding the rest of the ingredients)
1 1/2 teaspoons paprika
1 1/2 teaspoons garlic powder
3-5 Tablespoons mayonnaise
1/4 teaspoon salt
Whole grain bread or English muffins
Tomato slices
Cheese, shredded
Combine the salmon/tuna, seasonings and mayonnaise until smooth and to your taste. Spread onto your bread and top with a slice of tomato and cheese. Grill till melted in a toaster oven or conventional oven. Enjoy!
Makes about 4 servings.
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Hey – about the wild fish / farmed fish thing; so true! But, there’s also some really neat work going into aquaponics (growing veggies above the water and fish in the water to provide nutrients to the plants) that looks really promising, especially as the oceans are becoming smaller and more polluted. One researcher (can’t remember his name!!) is working on developing whole ecosystems so that salmon and krill (which give wild salmon their color and high vitamin D content) plus other fish will be raised together in a closed system. And the plants can be USDA certified organic! Exciting stuff
We had salmon melts tonight for dinner…EXCELLENT! We used wild red salmon, which I pureed in the Cuisinart to smoosh up the bones (yay calcium). I also finely chopped one carrot and one piece of celery. The rest was your recipe, though next time I wouldn’t bother with the salt. We used fontina cheese and brown rice tortillas with the salmon “spread” and got it warm and melted (the cheese, that is) on the George Foreman. A winner!
TJs sells CANNED salmon? How did I not know this? It’s going on my grocery list immediately. THANK YOU for the tip!!!
Thanks for the recipe. My kids, ages 1 and 3, are devouring their salmon melts as I type! (Ours are still in the oven.)
I know someone who make salmon patties, cooks them in a frying pan and serves them with creamed peas. You could have mashed potatoes or rice with them also.
We make these very similarly but use mashed avocado instead of the mayo (for a kind of “avocado mayo.” Add a tad of lemon juice to it as well. Mix it all up and it is very delicious! The kids love it! I recommend trying that version as well! Thanks for all your recipes
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Sounds delicious! Thanks for passing on the idea!
that sounds awesome. this recipe has become a family favorite and a great way to use the tomato harvest. I’ve found the Aldi’s salmon is wild caught. I am trying to avoid the BPA can linings, but I don’t see or feel any plastic residue in these cans. If anyone else knows of products that do not use plastic-lined cans, I am open to hearing!
mmm…these were really yummy. i’m fairly new to your site and it is my go-to for new recipes when i sit down to meal plan! thank you for your encouragement and wonderful posts!
Having it for lunch on my homemade whole wheat bread
Thanks for sharing!
It looks delicious! What kind of cheese do you recommend?
I use a raw cheddar cheese that I purchase through Azure Standard, but a good quality colby is another wonderful option.
I have caught and canned many jars of trout~ Also I have purchased whole Salmon and cut it up packed it in my canning jars add a little sea salt~ pressure can for 90 minutes on 10#s pressure~ Then put in your pantry~ Also we have done wild game as well~ cut it up pack in jars~ pressure can as you would the fish~ open add a little BBQ sauce~ the rest is up to you for a yummy BBQ sandwich~
Thanks for the recipe~
Blessings to you and yours~
just so you know, you don’t have to pick out the bones, you can mash or crunch them up which is what gives canned salmon it’s high calcium content. of course you have to get used to it a little bit, but in salmon patties you don’t even notice it (same as for canned sardines too)
These are what I am going to make for lunch today!
Just stumbled upon your site and am delighted to have found it…wonderful posts and links! I look forward to perusing more of your archives when time permits. God bless you and yours!
When I was little, Mom made these for lunch quite a bit. Brings back fond memories
We also had just “cheese toast” a lot (WW bread with raw milk cheese, toasted) Thanks for reminding me of lunches that are healthy – yet simple.
We’ve been eating lots of these lately for a quick and filling lunch. Yummy!
I love having salmon instead of tuna! It has so much flavor and (I believe) more omega-3′s than tuna. I like to make salmon salad sandwiches for lunch and add a little Old Bay season and onions. It makes my lunch break at work a little more exciting
Thanks for sharing your recipe for melts…I’ll have to put it on the menu for next week!
We just had these for lunch today!
We love our Alaska salmon!
You rock! That looks scrumptious! Just looking up the coffee cake candied pecans…I am having my Domestic Dolls tea party today, wish me luck and I will let you know how it goes!
YUMMY!!!!!! I CAN’T WAIT TO TRY YOUR RECIPE!!!!!!
I USUALLY USE ORGANIC PEPPER JACK CHEESE AND SUNDRIED FIRE ROASTED TOMATOES~ADDS SOME ZING!!