Wasabi Salmon Tin Pinch

This little recipe is great “in a pinch”. It’s always a good idea to have at least one can of wild red sockeye salmon in your pantry. There are a multitude of recipes you can prepare with canned salmon; this one is on the top of our list.

With the avocado and fresh lemon juice this recipe will leave you feeling satisfied and well oiled. It’s a delicious, nutritious, spicy, high protein snack that’s super fast and easy to make. Canned salmon is loaded with vitamins, minerals, and healthy Omega-3 fats. As you shop for canned salmon, consider the quality and price as well as whether it was produced sustainably and is packaged in a way that promotes wellness.

One advantage of sockeye is that this beautiful red fish is obtained from the wild. Wild sockeye feed extensively on zooplankton and are extremely low in methylmercury. Natural selection keeps them highly functional and diverse.

Wild salmon provides excellent levels of Omega-3 fatty acids and tend to be lower in toxins such as dioxin. Like all wild fish, sockeye aren’t fed pellets from a trough loaded with GMO, pesticides or antibiotics. As you shop for canned salmon, look for a BPA-free can, this should be indicated on the can itself.

Sockeye salmon is high in good quality muscle building protein; just over 40g in one 213g can! This particular species of fish also contains a direct source of the difficult to obtain eicosapentaenoic acid (EPA), which as a biochemical precursor for prostaglandin-3, reduces platelet aggression, lowers inflammation and helps sustain a healthy brain. One can provides 350g of EPA and 1200g of DHA.

Sockeye salmon is a great source of vitamin D, niacin, folic acid, pre-formed vitamin A, potassium and calcium. Like people, salmon store calcium in their bones. During the canning process, salmon bones are softened so they can be easily crushed and included in any recipe.

Most canned salmon includes the skin and bones of the fish. If you are new to canned salmon, this might put you off a bit. You will pay more for the boneless, skinless canned salmon; however, I recommend the skin and bone “in” as this part of the fish contains many micronutrients essential to health.

Wasabi Salmon Tin Pinch


  • 1 tin (213g) wild pacific red sockeye salmon
  • 1 avocado, chopped in small pieces
  • Juice of one lemon
  • 1 teaspoon wasabi (or more)
  • Whole grain rye cracker or Nori wraps


  • In a bowl add can salmon and mash with a fork.
  • Add chopped avocado, lemon juice and wasabi powder or paste.
  • Stir all ingredients together spoon until well mixed.
  • Spread mixture on Nori wrap and roll up or on top of a whole grain cracker.
  • Add more wasabi for a spicy flavor. Enjoy!

Bon Appetite!...TKH