How to Cook Canned Salmon in a Pan: A Step-by-Step Guide

Salmon in a can is a pantry staple that makes a quick and cheap high-protein meal. Even though salmon fillets are better, the canned version is easier to use and lasts longer. If you drain and cook canned salmon the right way, it can taste great on its own.

With minimal preparation, you can transform canned salmon into tempting fish cakes, salmon patties, salmon hash, and more Pan-frying brings out the flavor and texture beautifully. Follow this simple step-by-step guide to cook canned salmon in a pan perfectly.

Benefits of Canned Salmon

Canned salmon provides an impressive nutritional profile. A 3-ounce serving contains:

• High-quality protein – 17 grams, providing 34% of the Recommended Daily Intake (RDI)
• Omega-3 fatty acids – 1 gram, especially EPA and DHA
• Vitamin D – 68% of the RDI
• Vitamin B12 – 42% of the RDI
• Selenium – 41% of the RDI
• Niacin – 23% of the RDI
• Vitamin B6 – 20% of the RDI
• Phosphorus – 13% of the RDI

The small, soft bones in canned salmon are edible, providing extra calcium Compared to fresh salmon, the canned version contains lower amounts of delicate omega-3s but still offers excellent nutritional value

Compared to large predatory fish, canned wild salmon usually has a lower risk of contaminants like mercury, PCBs, and dioxins. Opt for wild Alaskan salmon packed in BPA-free cans for maximum benefits.

Tips for Cooking Canned Salmon in a Pan

Follow these tips for the best results when pan-frying canned salmon

• Choose skinless, boneless salmon – This allows for even cooking and easier flaking. Bones and skin can make filleting difficult after cooking.

• Drain the liquid completely – Ensure no oil or water remains on the salmon before cooking. Pat dry with paper towels if needed. Excess liquid may cause splattering.

• Break salmon into bite-size chunks – Flake larger fillets into smaller pieces with a fork. This allows quick, even cooking.

• Preheat skillet before adding oil – Heating the pan first prevents the salmon from sticking. Brush with oil once skillet is hot.

• Use medium to medium-high heat – Avoid high heat to prevent burning or overcooking. Medium heat crisps the exterior without drying out the interior.

• Cook for 3-5 minutes per side – Salmon cooks fast. Flip gently with a spatula to prevent breaking.

• Season simply – A pinch of salt, pepper, and lemon or herbs is often all you need. Avoid overpowering the salmon flavor.

Step-by-Step Pan-Frying Instructions

Ready to cook? Follow these simple steps:

Ingredients

• 1 (14.75-ounce) can wild salmon, drained and flaked
• 1 tablespoon olive oil or butter
• Kosher salt and black pepper to taste
• Fresh lemon juice, chopped parsley or dill (optional)

Directions

1. Drain the salmon – Open the can and empty the contents into a colander. Rinse briefly under cool water to remove any lingering oil or loose bones.

2. Dry the salmon – Blot the salmon chunks thoroughly with paper towels to remove excess moisture. Damp salmon may cause splattering when cooked.

3. Break salmon into bite-size pieces – Use a fork to gently flake larger fillets into smaller, 1-inch chunks. This allows for quick, even cooking.

4. Heat a skillet over medium heat – Choose a heavy non-stick or cast-iron skillet. Allow the pan to fully preheat before adding oil.

5. Coat pan with 1 Tbsp oil – Once hot, add the oil and tilt to coat the bottom. Butter can be used instead of oil.

6. Add salmon pieces in a single layer – Gently place the salmon chunks in the skillet without overcrowding.

7. Cook for 3-4 minutes – Allow the salmon to cook undisturbed until the bottom turns golden brown. Resist stirring initially.

8. Gently flip and cook 3-4 minutes more – Carefully flip each piece and cook until the second side browns.

9. Season with salt and pepper – Remove from heat. Sprinkle with salt, pepper, and any other seasonings.

10. Enjoy hot – Serve the salmon warm, garnished with lemon wedges, fresh parsley or dill, if desired.

And that’s all it takes! In about 10 minutes, you can enjoy perfect pan-fried canned salmon fillets for a quick, nutritious meal.

Cooking Variations

Once you master the basic pan-frying technique, try these easy variations:

• Salmon patties or cakes – Mix drained salmon with chopped onion, eggs, breadcrumbs and seasonings. Shape into patties and pan-fry.

• Salmon hash – Sauté canned salmon with potatoes or sweet potatoes, peppers and onions. Top with a fried egg.

• Salmon tacos – Wrap pan-fried salmon chunks in warmed corn tortillas with salsa and cabbage.

• Salmon salad – Flake salmon over a fresh salad with greens, tomatoes and vinaigrette dressing.

• Pasta with salmon – Toss pan-fried salmon with hot pasta, olive oil, spinach and Parmesan.

With canned salmon on hand, you’re never more than 10 minutes away from a satisfying meal. Follow this easy pan-frying guide to enjoy the convenience and nutrition of canned salmon.