Give Your Family More of the Good Stuff!

$hop and $ave Salmon Basics Types of Salmon ty acids foun -3 Fat d in s < Choose fresh salmon that has ega alm There are many types of m e risk of on either a salty ocean-like scent, or O ce th heart fresh and canned edu dis p r ea no scent at all. The flesh should el se salmon. be firm and deeply colored. Skin h Canned and flesh should be shiny and Pink salmon bright. has a light < Commercially frozen salmon color and mild flavor. is flash-frozen soon after harvest. Red (Sockeye) salmon Look for fish in vacuum-sealed has a more intense bags. flavor and color. < Canned salmon usually costs Traditional pack less than fresh and is cooked includes skin and and ready to use. bones; skinless and boneless < If you catch your own salmon, packs are also available. keep it very cold until cooked Fresh / Frozen or processed by freezing or canning. Wild salmon – tends to be Small bones are darker colored; may be more soft after canning. expensive than farmed salmon. They can be mashed Farmed salmon – may be and eaten for more lighter in color; not all species calcium. are available. Salmon is commonly available as: I Whole or sections of whole ore We fish - with skin and bones. St ll I Filets or fillets - lengthwise ste Le boneless cuts. Wa ss I Steaks - crosswise cuts about an inch thick with skin Fresh salmon should be kept ice cold and bones. at all times until cooking. Storage Canned Salmon time is short (approximately 1 day) I Shelf life can be 3-6 years. before cooking or freezing. I After opening, canned salmon Frozen salmon is best used within 6 should be used within 3 days. Seal months. Defrost frozen salmon in it in an airtight container or bag. the refrigerator and use right away. Leftovers can also be frozen.

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). SNAP provides nutrition assistance to people with low income. SNAP can help you buy nutritious foods for a better diet. To find out more, contact Oregon SafeNet at 211. USDA is an equal opportunity provider and employer. ©2016 Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, genetic information, marital status, national origin, race, religion, sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer. Cooking with Salmon

Salmon Patties Salmon Salad Mix Ingredients: Ingredients: 1 can (14.75 ounce) salmon, drained Go to 1 can (14.75 ounce) salmon, drained 1 slice of bread, torn into very small pieces FoodHero.org ¼ cup pickle relish (dill or sweet) or 1 tablespoon light mayonnaise for easy, tasty chopped pickles 1 tablespoon lemon juice salmon recipes ¼ cup plain nonfat yogurt 1 egg, lightly beaten 2 Tablespoons light mayonnaise ½ cup celery, finely chopped 2 Tablespoons lemon juice (about ½ lemon) ½ cup carrot, finely chopped or grated Directions: ½ cup onion, finely chopped 1. Remove skin and large bones from Directions: salmon. In a medium bowl, break up 1. Remove skin and large bones from salmon and mash small bones with a fork. salmon. In a medium bowl break up 2. Add relish, yogurt, mayonnaise and salmon and mash small bones with a fork. lemon juice. 2. Add the rest of the ingredients. Mix well. 3. Mix together until well combined. 3. Firmly press about ½ cup of the mixture 4. Chill before serving. Serve on a bed of into a 1 inch thick patty. Repeat to make salad greens or use as a sandwich filling. more patties. 5. Refrigerate leftovers within 2 hours. 4. Lightly spray or oil a large skillet and Makes 1½ cups heat over medium heat. Prep time: 10 minutes plus chilling 5. Add the patties and cook until they are golden brown, about 5 to 7 minutes per side. 6. Refrigerate leftovers within 2 hours. Quick Fix Makes 4 patties < Use salmon instead of tuna. Prep time: 15 minutes < Add to Corn or Potato chowders. Cook time: 10 to 15 minutes < Try salmon in an omelet or salad. < Add to pasta dishes.

When kids help make healthy food, they are more likely to try it. Show kids how to: Cooking Salmon Salmon can be grilled, poached, baked, < tear bread steamed, fried or planked. Serve with a < beat eggs fruit or veggie salsa to reduce the calories < measure ingredients from mayonnaise based tartar sauce. < mash soft bones with a fork