Salmon Salad - An Alternative to Tuna

salmon salad
razmarinka/Istockphoto
  • Prep Time
    5 min
  • Cook Time
    0 min
  • Total Time
    5 min
  • Yield
    4 servings

Are you tired of tuna sandwiches or salad?  Try salmon!

Salmon has many nutritional advantages over tuna. It three times the omega-3 fat of tuna, plus twice the vitamins E, three times the folate, and a full day's supply of vitamin D. Canned salmon is also a good source of calcium, with a 4 ounce serving having about 250 mg of calcium (this is because canned salmon contains edible softened bones, which are very nutrient-dense, containing many minerals) .

Find out more about salmon:

Nutrition and Health Benefits of Salmon - This includes the differences between wild and farmed salmon.

How to Select and Cook Salmon - This page has lots of links to low-carb recipes.

You don't need nearly as much mayonnaise for salmon salad as tuna, as salmon is naturally oily. Serve in a sandwich with low-carb bread such as flax meal bread, on top of a green salad, stuffed into a tomato or avocado, or any other way you'd eat tuna salad.  My favorite way to eat salmon salad is in a lettuce wrap.

Ingredients

  • 1 can of salmon (about 16 oz)
  • ¼ cup of minced onion
  • 1 medium stalk of celery, minced (including leaves)
  • ¼ cup of mayonnaise
  • 1/3 cup of sugar-free pickle relish (see note below)
  • fresh herbs, if desired (see below)

Preparation

Break the salmon up with a fork, and then mix all of the ingredients together.

Notes: I like to use Mt. Olive Sugar-Free Sweet Pickle Relish for this recipe (it is available at my local Safeway). If you don't have sugar-free sweet relish available, you can use dill relish or chopped up dill pickle -- sweeten if you wish with zero-carb sweetener.

If you have fresh herbs, by all means, add 3 or so Tablespoons, chopped.

Dill, chives, parsley, and tarragon all work well.

Makes 4 servings

Nutritional Information: Each serving has 2 grams of effective carbohydrate plus half a gram of fiber (2.5 grams total carbohydrate), 23 grams of protein, and 270 calories.

If you like this recipe, check out:

Tuna Walnut Salad - The touch of cinnamon in this recipe elevates it above the usual ordinary tuna salad.

Deviled Ham Salad - Do you have leftover ham?  With a food processor, you can make this in five minutes flat.

Deviled Eggs - Sure, you could just eat a hard-boiled egg, but these are so much tastier, and easy to make

Cauliflower "Potato" Salad - People are always happy when I bring this to a picnic or cookout.  It has all the flavors of potato salad, but it so much healthier.

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