Trying to eat at least two servings of fish every week? Consider opening a can of seafood. Dietitian Kim Galeaz says canned Seafood may be more budget-friendly, plus it contains all the same heart-healthy and brain-boosting nutrients as fresh and frozen fish.

In fact, some canned seafood has even more health benefits. She shares 3 easy recipes – salad, patties, and chowder – using 10 different canned seafood items to help you eat more seafood.

1. Curried Salmon Salad

Photo by Kim Galeaz
  • 1 can (14.75 oz.) Kroger Pink Salmon, drained
  • 1 can (7.5 oz.) Kroger Red Salmon, drained
  • ¾ cup finely diced celery
  • 2/3 to ¾ cup finely chopped red onion
  • ¾ cup favorite light mayonnaise
  • 1½ – 1¾ teaspoons curry powder
  • ¾ – 1 teaspoon Garam masala
  • ¼ teaspoon salt
  • ½ teaspoon ground black pepper
  • 1 tablespoon lemon juice
  • ¾ cup chopped cashews (from 8 oz. can Kroger Salted Cashews Halves & Pieces)
  • ¾ cup Kroger Raisins

Add both salmons, celery, onion, mayonnaise, curry powder, Garam masala, salt, pepper and lemon juice to a large bowl. Stir well. Add cashews and raisins and stir lightly just until blended. Adjust mayonnaise, lemon juice and curry powder and Garam masala seasonings if desired. Serve on lettuce leaves/salad, naan, whole grain bread/buns or in pita pockets.

Makes at least 5 ½ cups salmon salad. (around 7 servings of ¾ cup each)

2. Tuna Patties

Photo by Kim Galeaz
  • 1 can (12 oz.) Kroger Chunk Light Tuna in Water, drained
  • 2 cans (5 oz. each) Kroger Albacore Flake White Tuna in Water, drained
  • 1/3 cup finely chopped chives
  • 1 heaping tablespoon finely chopped fresh dill weed
  • 3 tablespoons finely chopped Italian parsley
  • ¾ teaspoon garlic powder
  • 1 ½ teaspoon Old Bay Seasoning
  • ¼ teaspoon salt
  • 4 tablespoons light mayonnaise
  • 3 tablespoons Dijon mustard
  • 1 tablespoon lemon zest
  • 2 large eggs, beaten with a fork
  • ½ cup Private Selection Grated Parmesan Cheese
  • 1 cup Private Selection of Traditional Panko Bread Crumbs
  • 4 tablespoons (at least) Kroger Vegetable Oil, divided, for cooking patties

In a large bowl, flake both tunas with a fork so no large chunks or pieces remain. Add chives, dill, parsley, garlic powder, old bay seasoning, salt, mayonnaise, mustard, and lemon zest and stir to combine. Stir in beaten eggs, parmesan cheese, and panko bread crumbs just until combined. Using a 1/3 cup measuring cup, scoop the tuna mixture into 10 portions.

Form each portion into a ball lightly, then pat into a pattie/cake roughly ¾-inches thick and 2 ¾ inches round. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add five or six patties and cook for about 5 minutes until lightly browned.

Turn the patties and cook another 4 to 5 minutes until this side is browned and the patties are heated thoroughly. Repeat with remaining patties, adding more oil if necessary. Serve immediately with favorite sauces (like Kim’s Homemade Tartar Sauce*). Refrigerate leftovers in a tightly covered container and enjoy within 3 to 4 days. Makes 10 patties.

*Homemade Tartar Sauce

  • ½ cup light mayonnaise
  • ½ cup dill pickle relish
  • 2 tablespoons (at least) fresh chopped dill weed
  • 2 heaping tablespoons very finely chopped chives
  • 2 tablespoons very finely chopped onion
  • ½ to 1 teaspoon sugar
  • 2 teaspoons lemon juice
  • ¼ teaspoon black pepper
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon onion powder

Stir all ingredients together in a medium bowl. Taste and adjust seasonings to your preference. Refrigerate leftovers in a tightly covered container/jar. Makes about 1 cup sauce.

3. Manhattan-Style Seafood Chowder

Photo by Kim Galeaz
  • 1 can (10 oz.) Whole Baby Clams
  • 1 can (6.5 oz.) Chopped Clams
  • 1 can (6 oz.) Kroger Premium White Crab Meat
  • 1 can (6 oz.) Tiny Shrimp
  • 1 tin (3.75 oz.) Kroger Smoked Oysters in Sunflower Oil
  • 1 tin (4.4 oz.) Private Selection Mackerel Fillets in Olive Oil
  • 5 to 6 strips thick-cut bacon, cut into ½-inch pieces
  • 2 cups diced celery
  • 1 medium red bell pepper, seeded and diced (about 1 cup)
  • 3 cups finely chopped onion
  • 4 large garlic cloves, very finely minced
  • 3 tablespoons tomato paste
  • 3 tablespoons all-purpose flour
  • 6 cups Kroger Vegetable Broth
  • 1 bottle (8 oz.) Clam Juice
  • 1 can (14.5 oz.) Kroger Petite Diced Tomatoes drained
  • 2 cups peeled and diced carrots
  • 4 cups diced red potatoes (about 1 ½ pounds total potatoes)
  • 1 teaspoon Hungarian paprika
  • 1 teaspoon smoked paprika
  • 2 ½ teaspoons Old Bay Seasoning
  • 2 teaspoons dried oregano leaves
  • 1 teaspoon dried thyme leaves
  • ½ teaspoon crushed red pepper
  • ¼ teaspoon cayenne red pepper
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1/3 cup loosely packed chopped Italian parsley

Drain whole and chopped clams, crab meat, and tiny shrimp and set aside (or refrigerate until ready to use.) In a large Dutch oven (at least 5 quarts) over medium-high heat, cook bacon pieces until browned and almost crispy, about 8-10 minutes.

Add celery and red bell pepper and cook for about 2 minutes. Add onion and garlic and continue cooking and stirring until onions soften, about 7-8 minutes. Stir in tomato paste and flour and cook for about 3 minutes. Stir in vegetable broth and clam juice. Add tomatoes, carrots, potatoes, and all six seafood ingredients. Stir to blend, then add paprika, oregano, thyme, crushed and cayenne red peppers, salt and black pepper.

Bring to a boil, then reduce heat to medium-low and simmer until potatoes and carrots are cooked, roughly 20 to 30 minutes. (Watch closely so potatoes don’t fall apart). Taste, adjust seasonings as desired, and stir in fresh parsley right before serving. Serve immediately. Refrigerate leftovers in a tightly covered container and enjoy within 3 to 4 days. Makes about 16 cups of chowder (roughly 10 servings of 1 ½ cups each)