Mediterranean Salmon Salad with Artichokes, White Beans & Lemon Dressing

Let your pantry do the work and whip up this Mediterranean Salmon Salad for a light lunch or dinner filled with protein and heart-healthy fats.

Mediterranean Salmon Salad

I’m proud to partner with Cans Get You Cooking to bring you this post. As always, all opinions are my own.

Do you usually run out of groceries towards the end of the week? I know as a busy working mom I’m simply not getting to the supermarket on weekdays. That’s why canned foods play an important role in my house because I want to avoid both the expense and higher calorie content of takeout lunches and dinners.

Canned Food Convenience:

Clearly, I’m not alone! According to a survey of 1,000 moms with kids in the household, nearly half (49%) are likely to run out of food in their fridge by Thursday. Sixty-one percent frequently resort to takeout or go out to eat because they don’t have the ingredients on hand to make dinner. (1) A well-stocked pantry filled with canned foods helps you get through the week with creative meals you can feel good about serving your family and friends.

Cut food waste:

Plus, cutting down on food waste is a goal of mine. Did you know that most Americans throw away approximately 15 to 20% of the fresh fruits and vegetables they purchase every year? (2) Canned foods help Americans reduce the amount of perishable fruits and vegetables they purchase and then throw away. (3) That’s a win-win!

Mediterranean Salmon Salad ingredients

Canned Foods are Nutritious:

Convenience aside, the nutritional value of the food I eat and serve to my family is number one on my priority list. My clients often mistakenly believe that the quality of canned foods is inferior to fresh or frozen and that’s simply not true. Fresh fruits and vegetables are harvested at the peak of ripeness and canned within only four hours, sealing in their nutrition and flavor. (4) That means that cans provide year-round access to seasonal fruits and vegetables and keep food fresh and flavorful without the need for preservatives and additives. (5)

Why do I always recommend including canned foods in a healthy diet?

Generally, Americans’ diets are low in four important nutrients – fiber, potassium, calcium and vitamin D which we call “nutrients of concern.” Research shows kids and adults who use six+ canned foods per week are more likely to have diets higher in 17 essential nutrients, including potassium, calcium and fiber. (6,7) Of the top 50 best food sources of potassium, eight are canned foods: tomato paste, white beans, clams, chili w/ beans, great northern beans, spinach, refried beans and tomato sauce. (8)

Canned foods and the Mediterranean Diet:

Canned foods support healthy eating patterns including the Healthy Mediterranean-Style and the Healthy U.S.-Style patterns recommended by the Dietary Guidelines for Americans. (9) Further, a recent NHANES analysis conducted by the Cans Get You Cooking team confirmed this statement and found that adults who consume canned foods are more likely to have diets consistent with four healthy eating patterns, including a Mediterranean diet (10).

Cans Get You Cooking infographic

This Mediterranean Salmon Salad with Artichokes, White Beans and Lemon Dressing is an easy way to incorporate canned salmon, beans and artichokes into a fresh and vibrant dish. Adding some lemon, onion, garlic and fresh parsley creates a brightness that I enjoy all year round.

This recipe is really easy to adjust depending on what you have in your “Cantry” and fridge. Add canned chilis or jalapenos if you like things spicy. No artichokes? Try water chestnuts, chickpeas or asparagus. If you try something new, let me know!

Mediterranean Salmon Salad with Artichokes, White Beans and Lemon Dressing

This low carb, gluten free Mediterranean Salmon Salad is made mostly of pantry items and makes a fabulous light lunch or dinner.

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Prep Time 20 minutes mins

Total Time 20 minutes mins

Course Main Course

Cuisine Mediterranean

Servings 6 servings

Calories 130 kcal

Ingredients

  

1x2x3x

• 1 large can (12-14 ounces) or 2 small 6 ounce cans skinless, boneless salmon
• 1/2 small red onion, diced (about 1/4-1/3 cup)
• 1/2 cup canned low sodium small white beans or cannellini beans, drained and rinsed
• 1 (14 ounce) can artichokes, about 5-7, rinsed, patted dry and separated into leaves
• 2 Tablespoons chopped parsley
• 1 large clove garlic, finely chopped
• 1 Tablespoon extra-virgin olive oil
• 3-4 Tablespoons lemon juice
• 1 teaspoon lemon zest
• 1/2 teaspoon Kosher salt, optional
• 1/2 teaspoon black pepper
• Garnish with extra parsley and lemon zest if desired.

Instructions

 

• Add salmon, onion, beans, artichokes and parsley to a medium bowl and gently combine.
• In a small bowl add garlic, oil, lemon juice, zest, salt and pepper and whisk to blend.
• Pour dressing over salmon mix and gently stir to make sure it’s evenly distributed.
• For best flavor, cover and let in the refrigerator for at least 30 minutes.

Nutrition

Serving: 0.5cupSodium: 480mgSugar: 1gFiber: 2gCholesterol: 25mgCalories: 130kcalTrans Fat: 0gSaturated Fat: 0gFat: 3.5gProtein: 15gCarbohydrates: 9g

Keyword Mediterranean salmon salad, Salmon salad with beans

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Mediterranean Salmon Salad nutrition facts

Nutrition Facts prepared with ½ teaspoon Kosher salt added to the recipe.
By omitting the salt each serving will contain 320mg sodium.

Tips:

*Rinse the beans and artichokes to lower the sodium content of the recipe. Rinsing beans after draining reduces sodium content by 36-41% (11) You may also choose a canned salmon without added salt.
*If the salad dries out a little from sitting in the fridge, mix together a little more olive oil and lemon juice and drizzle on top.

Serving suggestions:

*For a low carb meal, serve over a veggie salad or roll up in butter lettuce or romaine leaves to make lettuce wraps, or serve in ½ of an avocado for a gorgeous lunch presentation to impress guests.
*Add salmon salad to a high fiber pita or tortilla for a quick and portable lunch or dinner.
*Enjoy with high fiber crackers.
*If you like it hot, add some sriracha or harissa.

For even more canned food inspiration, check out a few of the recipes I make the most 🙂

Pumpkin Chip Protein Mug Cake

Inspired by the Cans Get You Cooking culinary immersion event I attended in August 2018.

3 Bean Avocado Salad with Lime Dressing

Crustless Mini Pumpkin Pies

40 Delicious Canned Tomato Recipes

Spicy Southwest Sardine Bites

What are your favorite canned foods?

References:
1. Statistics from a survey conducted by Wakefield Research for Cans Get You Cooking in September 2015.
2. Buzby, Jean C., Hodan F. Wells, and Jeffrey Hyman. The Estimated Amount, Value, and Calories of Postharvest Food Losses at the Retail and Consumer Levels in the United States, EIB-121, U.S. Department of Agriculture, Economic Research Service, February 2014 Accessed at: https://www.ers.usda.gov/webdocs/publications/43833/43680_eib121.pdf?v=41817.
3. Length of Time Qualitative Audit – Duration and Steps in Processing Canned and Fresh Produce. Can Manufacturers Institute, May 2014.
4. Length of Time Qualitative Audit – Duration and Steps in Processing Canned and Fresh Produce. Can Manufacturers Institute, May 2014.
5. Miller, S. R., & Knudson, W. A. (2014). Nutrition and Cost Comparisons of Select Canned, Frozen, and Fresh Fruits and Vegetables. American Journal of Lifestyle Medicine, 8(6), 430-437. doi:10.1177/1559827614522942
6. Comerford, K. B. (2015). Frequent Canned Food Use is Positively Associated with Nutrient-Dense Food Group Consumption and Higher Nutrient Intakes in US Children and Adults. Nutrients, 7(7), 5586–5600. http://doi.org/10.3390/nu7075240
7. Freedman MR, Fulgoni VL 3rd. Canned Vegetable and Fruit Consumption Is Associated with Changes in Nutrient Intake and Higher Diet Quality in Children and Adults: National Health and Nutrition Examination Survey 2001-2010. J Acad Nutr Diet. 2016 Jun;116(6):940-8. doi: 10.1016/j.jand.2015.10.013. Epub 2015 Nov 24. PubMed PMID: 26617186.
8. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015-2020. 8th Edition, Washington, DC: U.S. Government Printing Office, January 2016.
9. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015-2020. 8th Edition, Washington, DC: U.S. Government Printing Office, January 2016.
10. http://cansgetyoucooking.com/media-rd/healthy-eating-is-possible-thanks-to-canned-foods/
blog tags: Mediterranean diet, Mediterranean recipes, Mediterranean salad, Mediterranean seafood salad, Mediterranean seafood recipe, canned salmon recipes, canned artichoke heart recipes, canned artichoke recipes healthy, keto recipe, low carb recipe, keto friendly, pescatarian recipes
11. Duyff RL, Mount JR, Jones JB. Sodium Reduction in Canned Beans After Draining, Rinsing. Journal of Culinary Science & Technology. 2011;9(2):106-112. doi:10.1080/15428052.2011.582405.