Let's be honest, cooking with fish can be intimidating. If you are new to cooking fish, ease yourself in with canned fish! There is so much you can do with canned fish from casseroles, dips, sandwiches, to soups, I created this tasty "Manhattan Salmon Chowder" recipe, which is not only easy to make but quick as well, and you guessed it, I used canned salmon.
Before you cook or eat any fish you should know where it is coming from, so here's a few tips for you. Tip 1: Look for wild-caught, a naturally low carbon-footprint protein. Wild-caught means the fish came straight from the ocean, river, lakes, and other natural waterways. Tip 2: Look for products with the MSC Blue Label, this label identifies the seafood product is not only wild-caught but also certified sustainable.
Generally, it is recommended to have approximately 2 servings or 8-12 oz of seafood a week for adults. Give a second to think how many servings do you get in a week? Seafood has plenty of nutrients to help complete a balanced and healthy diet. Key nutrients derived from seafood are selenium, iron, zinc, vitamin B12, and heart healthy fats - Omega- 3 fatty acids and DHA.
Now let's get into the recipe! I should note that there is no salt-added as the products I used from the canned diced tomatoes, vegetable stock, dry white cooking wine, and canned fish all contained plenty of sodium. If you are looking to cut down on the salt even further use low-sodium or no salt added products. This recipe is featured in MSC free virtual cookbook, be sure to check it out along with other seafood recipes.
Manhattan Salmon Chowder
1/3 cup onions
1/2 cup carrot
1/2 cup green peppers
1/4 tomato sauce
2 garlic cloves crushed
1 unpeeled potato
Spices- parsley and celery seed (optional), thyme, black pepper, 1 bay leaf
4oz clam juice
3 cups vegetable stock
1 cup dry cooking dry white wine
1 can diced tomatoes (14.5 oz)
2 TBSP lemon juice (1/2 of medium lemon) 2 cans of Vital Choice wild sockeye salmon
In a large pot heat olive oil on medium- high, once warm add onions and cook for 2 minutes, stir and add carrots, green peppers, and garlic; cook for 5 more minutes until the soft; add dried seasoning except bay leaf; add tomato sauce and cook until sauce thickens.
Add potatoes, cooking wine, clam juice, lemon juice, and stock and bay leaf, stir and bring to a boil. Add canned tomatoes lower heat to medium and let it cook for 15 minutes on. Stir in Wild Sockeye Salmon Canned Salmon, break up salmon in little pieces while cooking on stove with spoon. Let it simmer for 10 minutes. Serve hot with oven-toasted bread or oyster crackers .
Nutrition Information: 8 servings
Calories 150 kcal; Carbohydrates 9 gm; Fiber 1 gm; Protein 6 gm; Fat 4 g; Sodium 580 mg