Friday, February 10, 2012

Recipe Friday? Salmon Hash


Where oh where did Wednesday go?  Or for that matter the first 1.5 months of 2012? 

OK—focus, Erica.  It’s a quick blog post for a quick dinner recipe:

Salmon Hash
(Serves…4? 6? Leftovers are good.)

Note:  All, and I mean all, of the quantities listed here are just suggestions.

2 14-oz. cans Wild Alaskan Salmon (Atlantic salmon is a big environmental no-no, which we’ll go into on another occasion)
1 lb. cooked potatoes (I like waxy redskins or Yukon Golds for this, but anything will do)
1 large onion
2-4 stalks of celery, sliced
1 small bell pepper, diced
1 clove garlic
Olive or canola oil
Fresh Spinach (even more optional than each of the other ingredients here)
Fresh parsley, minced
Fresh lemon juice
Liberal amounts of salt and black pepper (this is in no way a political statement)

Heat the oil in a pan over medium.  Sautee the onions, peppers, celery, and garlic until everything is lightly browned and fragrant.  Stir in the salmon.  (Note: Canned salmon usually includes the bones, which are an excellent non-dairy source of calcium, but a little chalky.  It also often include the skin, which is an excellent source of protein, but slimy.  I pick out the skin and discard it; I keep the bones but crush them between my fingers.)  Heat through.  If you’re using the fresh spinach, toss it in now, and cook just until it’s wilted.  Last but not least, season to taste with parsley, lemon, salt, and pepper.

What next?  Eat it as is, or scramble in an egg.  Top it with some fresh tomatoes when they’re in season.  Leftovers are especially useful here, served alongside (or on top of, depending on how you feel about that sort of thing) a hearty green salad.  Or stir in a little mayo and use like a tuna salad.  Or you can mash the hash, blend in enough egg and breadcrumbs to make it hold together, and fry for delicious salmon patties.  Fold it into an omelet, or put it in a quesadilla.  My favorite?  Layer the hash on whole-wheat toast with (what else?) brie as a sort of what-tuna-melts-wish-they-were.

 High in protein, calcium (if you leave in the bones), omega-3’s, fiber, and expediency.


Trader Joe's Canned Wild Alaskan Salmon - 12 Cans - 11 lbs


I use Trader Joe's canned wild Alaskan salmon--it's high quality at a fair price and, according to the company, packaged in a BPA-free can.

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