Wild Alaska Salmon & Warm Vegetable Salad

Friday 17 January 2020

I wanted to share a recipe with you today for a fabulously quick and delicious meal salad for those times when you are a bit short on time, but still wanting to serve something fabulously tasty, nutritious and healthy for your family!  This Wild Alaska Salmon & Warm Vegetable Salad delivers on all three counts.  Not only is it nutritious and healthy, but it is also delicious!

I have used canned Wild Alaska Salmon for this dish. Canned Alaska Salmon is a great store-cupboard ingredient to have on hand for all sorts and it really shines in this quick and easy recipe.

Alaska, which is the 49th State, is located in the very far North West extremity of North America  Sparsely populated it is one of the world's largest seafood exporters.  If it were a country, it would rank as the ninth-largest seafood exporter, by value and seventh in terms of volume. 

Seafood is Alaska's most valuable renewable resource and It is the state's second largest industry behind oil/gas, in terms of generated labour. 

As you can see, commercial fishing and seafood processing are vitally important for rural and coastal communities in the state, which is sparsely populated, accounting for roughly a third of all private sector employment!

In a world where sustainable resourcing of fish is incredibly important seafood from Alaska is not only sustainable, but wild and completely natural. Fish from Alaska swim wild in the icy North Pacific Ocean waters.  This freedom to swim and the fish's natural diet help to create a superior taste and texture, making for a firmer, fitter and more vibrant fish. 

With no artificial colouring, preservatives, pesticides or GMOs, wild Alaska Seafood live in some of the cleanest waters in the world. 

It is also completely sustainable, so you can feel good about purchasing Alaska Seafood. When the state was founded in 1859, it was written into their constitution that their fish "be utilised, developed and maintained on the sustained yield principle." In Alaska "Sustainable" applies not only to the fish, but also to the local communities, but the fishermen and women as well as the economic return.  All pretty positive things!

There are many nutritional benefits to eating wild Alaska Seafood.  Not only is it an excellent source of lean protein, but it is also rich in important vitamins and minerals including amino acids, selenium, vitamins E, C, D, and A.  Eating this complete high-quality protein builds and maintains lean body mass, helps to regulate your metabolism and builds stronger muscles which can result in greater mobility, strength and dexterity.  This really is the protein choice of champions! 

Containing zinc, iron, selenium and calcium Seafood from Alaska is also packed with healthy Omega-3 fatty acids which are essential to the human body.  DHA and EPA help to ensure a healthy heart, brain, immune system, vision nerve cells and gums. 

Varieties of Salmon

Alaska plays home to five different types of wild salmon: 

  • King Salmon which is sold in Waitrose over the Christmas period either as a side or fillets.
  • Sockeye Salmon which has the widest range of availability in the UK and can be found smoked, chilled or canned.
  • Coho Salmon which is available smoked and as fillets
  • Keta Salmon which is available chilled as fillets, strips and smoked.
  • Pink Salmon which is available canned or as frozen fillets.
Every species of salmon found in Alaska is filled with healthy Omega-3 fatty acids DHA & EPA. Wild Alaska Sockeye is the most abundant salmon in the UK to buy and is renowned for its vibrant red flesh.  85g of Wild Alaska Sockeye contains 23g of protein, 730mg of Omega-3s and 4.7g of fat.  As you can see it packs a real nutritional punch! 

Wild Salmon is the perfect addition to and can help to maintain a rich diet. Its high in protein and low in fat which is the perfect combination for training sessions.  The high levels of Omega-3 fatty acids help with the recovery of joints and muscle soreness, allowing the body to train for longer periods of time and at a higher intensity.

Wild Alaska Salmon & Warm Vegetable Salad

Wild Alaska Salmon & Warm Vegetable Salad

Yield: 4
Author: Alaska Seafood

For a healthy, flavour-packed salad that's made in just moments, you can't beat this easy recipe. Its delicious!


  • 1 X (418g) or 2 (213g) cans of  red or pink wild Alaska Salmon (14 3/4 oz or 2 X 7.5 oz)
  • 3 TBS olive oil
  • 2 shallots, peeled and sliced
  • 12 cherry tomatoes, halved
  • 250g (9-oz) roasted peppers in brine, drained
  • 175g (6-oz) grilled artichokes in brine or oil, drained
  • 1 tsp finely grated lemon zest
  • 2 TBS lemon juice
  • 1 tsp wholegrain mustard
  • salt and freshly ground black pepper
  • 1 X bag rocket, watercress, and spinach salad leaves (about 4 cups)


How to cook Wild Alaska Salmon & Warm Vegetable Salad

  1. Drain the salmon, discarding the liquid. Remove any skin and bones, if wished, and break the salmon into large chunks with a fork.
  2. Heat 1 TBS of the olive oil in a frying pan and add the shallots. Cook gently for a couple of minutes, then add the cherry tomatoes, peppers and artichokes, tossing them together as they cook for about two minutes, to warm them through.
  3. Whisk together the remaining olive oil, lemon zest, lemon juice and mustard.  Season with salt and pepper.
  4. Share the salad leaves between 4 plates. Gently stir the salmon chunks through the vegetables, and then divide between the plates  Drizzle with the dressing and serve at once.


Cook's Tip:  If you're  not keen on artichokes, use mushrooms instead.

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Canned salmon was often on the menu when I was growing up and when I was bringing up my own family.  Not only was it a very convenient store cupboard ingredient, but it was filled with lean, high-quality protein, which as a mum was very important to me.  

Canned Salmon

Canned Salmon from Alaska contains both Sockeye (red salmon) or Pink Salmon.  A 213g can (7.5-oz) contains:

  • 43g of protein
  • 16g Vitamin D
  • 0g Carbohydrates

It is available in two forms: skin & bone included, or skinless and boneless. The benefits of skin & bone salmon are that it falls apart easily and it is full of calcium, which is good for building and maintaining  healthy bones and teeth. A 213g can of skin & bone salmon contains a full 240mg of calcium. It also helps with cardiac muscle protection, weight managemnt, the prevention of kidney stones and dental care. This is a benefit that skinless & boneless cans don't have.

Alaska seafood is widely available in all the major supermarkets in the UK, including Waitrose, Tesco, Sainsbury's, ASDA, Morrisons, Iceland, Aldi and Lidl.

  • Alaska Salmon is found in fillets (chilled and frozen), canned and smoked,
  • Alaska Pollock is sold in frozen fillets by most supermarkets including Ocado and Iceland.
  • Canned Salmon from Alaska is sold by John West, Princes and many own brand labels.

Both wild salmon and pollock can be cooked from frozen.

Post sponsered by Alaska Seafood

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