Canned salmon is one of those pantry staples that can be transformed into delicious nutritious meals in minutes. It’s budget-friendly packed with protein, omega-3s, and other important nutrients. Best of all, cooking canned salmon in a pan is super easy – with a few simple tricks, you can take this humble ingredient to culinary heights.
As a busy home cook and salmon lover I’ve perfected simple techniques for cooking canned salmon in a pan. In this guide I’ll share everything I’ve learned over the years to help you make tender, flaky salmon every time.
Choosing the Right Canned Salmon
With so many options on the shelves these days, it can get confusing to pick the best canned salmon for pan frying. Here are a few tips:
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Pink salmon tends to be more affordable while still delivering great nutrition It has a milder flavor that adapts well to different seasonings,
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Red salmon (like sockeye) has a richer taste and darker pink hue. It’s a bit pricier but worth it for the more pronounced, “salmon-y” flavor.
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Salmon canned with the skin and bones left on provides extra calcium and nutrients from the soft, edible bones. The skin also helps the salmon hold its shape better.
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Go for sustainably caught salmon – the MSC “blue fish” label indicates certified sustainable seafood.
I like to keep a few cans each of pink and red salmon in my pantry. The skinless, boneless options are super convenient, while the ones with bones add bonus nutrition.
Prepping the Salmon for the Pan
Proper prep is crucial for cooked salmon with the right texture. Follow these steps:
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Drain off most of the liquid from the can and reserve it. We’ll use a bit later for moisture.
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Place the salmon in a bowl and gently flake it with a fork. Be careful not to over-flake into a mush.
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If your salmon has skin and bones, take the time to remove any large bones. The small ones can be gently mashed right into the fish.
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Add a splash of the reserved liquid, just 1-2 tablespoons per can. This will prevent the salmon drying out.
With the salmon prepped, it’s ready to meet the hot pan!
Choosing the Right Pan for Cooking
The pan you cook the salmon in makes all the difference. Here are your best options:
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Nonstick skillets are perfect for delicate fish like salmon. The fish won’t stick, meaning no frustration and less added oil or butter.
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Well-seasoned cast iron skillets also work beautifully, imparting a hint of iron flavor. Ensure the pan is properly seasoned first.
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A stainless steel skillet can work in a pinch. Be sure to use enough oil to prevent sticking.
My personal fave is a good nonstick skillet – I find the salmon browns up perfectly with little chance of sticking.
Quick & Easy Cooking Methods
Now for the fun part – actually cooking that salmon to flaky perfection! Here are a few of my tried and true techniques:
Simple Pan-Fried Salmon
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Heat 1 Tbsp olive oil or butter in your nonstick skillet over medium heat.
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When hot, add the flaked salmon and cook for 2-3 minutes per side.
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Season with salt, pepper, herbs like dill or parsley, and a squeeze of lemon.
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Cook just until heated through – be careful not to overcook or it will dry out.
Crispy Salmon Patties
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In a bowl, mix the flaked salmon with a little flour or breadcrumbs, egg, and any seasonings.
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Form into patties about 1/2 inch thick and pan-fry in oil, a few minutes per side until golden.
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These are great served on a bun or with remoulade sauce for dipping.
Salmon Scramble
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Add bite-size pieces of salmon to scrambled eggs near the end of cooking.
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The salmon infuses the eggs with its flavor and makes for an easy protein-packed breakfast.
Salmon Fried Rice
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Sauté the salmon in a little sesame oil. Add cooked rice, frozen peas, shredded carrots, eggs, and soy sauce.
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Fry together until heated through and serve this quick one-pan meal.
Flavor Boosts and Serving Suggestions
Now for my favorite part – getting creative with flavors! Canned salmon is the perfect blank canvas for global seasonings.
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Lemon and dill: This classic bright combo never fails. A squeeze of lemon and shower of fresh dill just before serving.
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Everything bagel spice: This trendy blend adds delicious flavor crust to salmon. Toss the spice mix right in the hot pan.
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Sriracha mayo: Mix spicy Sriracha with mayo or Greek yogurt for a dynamite drizzle over salmon.
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Soy glaze: Brush soy sauce, honey, garlic, and ginger on salmon halfway through cooking for craveable Asian flavor.
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Salsa: Mix cooked salmon with your favorite salsa and stuff into tacos or taco salads for a zesty meal.
You can take that flavor-packed salmon straight from the pan to:
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Salads for a protein punch
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Sandwiches or wraps
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Bowls with veggies and grains
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Frittatas or crustless quiches
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Crispy salmon tacos
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Savory dips and spreads
Canned salmon is endlessly versatile, so get creative with global spices, fresh herbs, and new flavor combos in the pan.
FAQs
If you’re new to cooking canned salmon in a pan, chances are you have a few questions. Here I’ll tackle some of the most common ones:
Is canned salmon healthy?
Absolutely! Canned salmon contains the same omega-3 fatty acids, protein, minerals, and nutrients as fresh salmon. Some types even include the bones, which are a great source of calcium. Just watch the sodium content and go for sustainable options when possible.
Can I use canned salmon that’s expired?
It’s best to consume canned goods before the expiration date printed on the can. While they can technically last 1-2 years, the flavor and texture will progressively decline over time. Discard cans that are bulging, heavily dented, or rusty.
Does pan-frying dry out the canned salmon?
It can, which is why prepping the salmon properly and using the right pan is key. Flaking evenly, adding a little reserved liquid, and taking care not to overcook will yield tender, moist salmon.
What’s the healthiest oil for pan-frying salmon?
Heart-healthy oils like olive and avocado oil are wonderful choices for pan-frying salmon. Coconut oil is also nice for providing a subtle sweetness that complements salmon.
How long does canned salmon last in the fridge after cooking?
Cooked canned salmon will keep 3-4 days tightly covered in the fridge. Freeze any extra you won’t use within a few days.
What are good spice combos with canned salmon?
Lemon-pepper, Cajun seasoning, Italian herbs, everything bagel spice, and chili-lime are some of my favorites. Don’t be afraid to experiment with spices in your pantry!
Satisfying and Simple
As you can see, cooking canned salmon in a pan is truly simple, quick, and delicious. With proper salmon selection and prep, the right pan, and creative flavors, you can enjoy gourmet-quality salmon any night of the week. Keep a few cans on hand and you’ll never be at a loss for easy, nourishing meals.
