Deliciously easy ways to use canned tuna & salmon

We recommend eating fish at least twice a week. But when you can't get to the store for fresh fish, look to canned. Here are three recipes to help you make the most of this pantry staple.

Preparation time: 5 minutes. Serves 4.

• 175 g (6 oz) canned tuna, drained
• 50 g (1/4 c) pitted black olives
• 45 ml (3 tbsp) fresh lemon juice
• 30 ml (2 tbsp) capers, drained and rinsed
• 5 ml (1 tsp) Dijon mustard
• 2 ml (1/2 tsp) anchovy paste
• 30 ml (2 tbsp) extra-virgin olive oil

1. In a food processor, combine the tuna, olives, lemon juice, capers, mustard and anchovy paste and process until puréed. With the motor running, gradually add the oil through the feeder tube.
2. Transfer to a small bowl. Serve with crudités or use as a spread for whole-grain crackers or toast or as sandwich filling.

Preparation time: 20 minutes. Serves 2.

• 125 g (1/2 c) chopped red onion
• 30 ml (2 tbsp) fresh lemon juice
• 1 small clove garlic, minced
• 0.5 ml (1/8 tsp) salt
• Black pepper to taste
• 50 ml (1/4 c) olive oil
• 1 kg (4 c) mixed salad greens, baby spinach or arugula
• 250 ml (1 c) sliced cucumber
• 175 g (6 oz) can salmon or tuna, drained and flaked
• 75 ml (1/3 c) chopped fresh dill

1. In a small bowl, soak the onion in ice water for 10 to 15 minutes, then drain. In a large bowl, whisk the lemon juice, garlic, salt and pepper. Gradually whisk in the oil.
2. Add the greens, cucumber, salmon, dill and onion. Toss to coat.

Preparation time: 10 minutes. Cooking time: 15 minutes. Serves 4.

• 500 g (1 lb) baby red potatoes, scrubbed and quartered
• 5 ml (1 tsp) grated lemon zest
• 45 ml (3 tbsp) fresh lemon juice
• 1 medium shallot, minced
• 2 ml (1/2 tsp) salt
• Black pepper to taste
• 75 ml (1/3 c) canola oil
• 500 g (2 c) sugar snap or snow peas, strings removed
• 175 g (6 oz) salmon, drained and flaked
• 30 ml (2 tbsp) chopped chives

1. Cook the potatoes until tender. In a bowl, whisk the lemon zest, lemon juice, shallot, salt and pepper. Gradually whisk in the oil.
2. Drain the potatoes and toss with the dressing. Cool. Steam the peas two to four minutes. Refresh under cold water.
3. Add to the potatoes along with the salmon and chives and toss.

Low in fat and high in nutrients, canned fish makes for an easy and convenient ingredient for all kinds of dishes.