Should you drain canned salmon?

Canned salmon typically has a lot of sodium, so draining it is a good idea. Plus, you won't be adding excess liquid to the stuffing.

What's the best way to remove the bones from canned salmon?

You can slide out the fish bones using your fingers. Just tug at them from an angle. You can also use fish bone pliers, needle-nose pliers or tweezers.

Is it safe to eat an avocado that's turned brown?

When avocados are sliced and exposed to air, they will begin to turn brown. While consuming a brown avocado is not harmful, it is unappealing visually and may have a slightly bitter taste.

How can I tell if an avocado is ripe?

When choosing an avocado, gently squeeze it with your palm, not your fingertips. It should be soft but not mushy. If you can easily remove the small cap on top and see green underneath, it's ready to eat. If it's brown underneath, it might be too ripe. If it's not ripe yet , speed things up by placing the avocado in a brown paper bag with an apple or pear.

Salmon-Stuffed Avocados

Name: Salmon-Stuffed Avocados
Prep time: 15 min
Total time: 15 min
Ingredients: 0.5 cup nonfat plain Greek yogurt; 0.5 cup diced celery; 2 tablespoons chopped fresh parsley; 1 tablespoon lime juice; 2 teaspoons mayonnaise; 1 teaspoon Dijon mustard; 0.125 teaspoon salt; 0.125 teaspoon ground pepper; 2 (5 ounce) cans salmon, drained, flaked, skin and bones removed; 2 avocados; Chopped chives for garnish

Prep Time:

15 mins

Total Time:

15 mins

Servings:

4

Yield:

4 servings

Nutrition Profile:

Anti-Inflammatory Mediterranean Diet Low-Carb Bone Health Diabetes-Friendly Nut-Free Healthy Aging Soy-Free High-Fiber High-Protein Egg-Free Gluten-Free Low-Calorie

Jump to Nutrition Facts

Heart-healthy salmon and avocado come together in this Salmon-Stuffed Avocados recipe. Convenient canned salmon gets a creamy dressing made from tangy Greek yogurt, mayo and spicy Dijon mustard and is then studded with crunchy celery. A touch of lime juice adds just the right amount of acid to balance the dressing. The dressed salmon is stuffed into a silky ripe avocado. Keep reading for expert tips, including what to serve with this dish.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!

If you want to make Salmon-Stuffed Avocado ahead of time, we suggest completing Step 1 the day before serving and then finishing the recipe the day of. This will ensure that the avocado has the freshest look and flavor.
Instead of canned salmon, this recipe can be made with leftover cooked salmon or canned tuna.
Feel free to serve the salmon avocado stuffing over a bed of lettuce instead of packing it into an avocado shell, or you can tuck it into a taco shell or tortilla wrap. We would serve Salmon-Stuffed Avocado with brown rice, wild rice or any favorite grain.

Nutrition Notes

Salmon is loaded with protein, heart- and brain-healthy omega-3s, antioxidants and a variety of vitamins and minerals, including vitamin D, vitamin B12, potassium and selenium. Altogether, these nutrients reduce the risk of disease, and support overall good health, strong bones and healthy nerves and cells.
Avocado adds to this recipe's heart- and brain-healthy components with its monounsaturated fat, fiber, antioxidants, vitamins and minerals. The fiber in avocado also acts as a prebiotic, feeding your gut's beneficial bacteria. Regularly eating avocado may reduce your risk of heart disease and cognitive decline.
High in protein, calcium and gut-friendly probiotics, Greek yogurt is a healthy addition to this recipe and replaces some of the mayo that would typically be used. Greek yogurt is also rich in selenium, which is essential for metabolism and a well-functioning thyroid.
Besides adding a much-needed crunch that complements all the creaminess in this recipe, celery also provides vitamin K, necessary for strong bones and proper blood clotting, and antioxidants. Regularly including celery in your diet may help calm inflammation and reduce disease risk.

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Ingredients

½ cup nonfat plain Greek yogurt
½ cup diced celery
2 tablespoons chopped fresh parsley
1 tablespoon lime juice
2 teaspoons mayonnaise
1 teaspoon Dijon mustard
⅛ teaspoon salt
⅛ teaspoon ground pepper
2 (5 ounce) cans salmon, drained, flaked, skin and bones removed
2 avocados
Chopped chives for garnish

Directions

Combine 1/2 cup yogurt, 1/2 cup celery, 2 tablespoons parsley, 1 tablespoon lime juice, 2 teaspoons mayonnaise, 1 teaspoon mustard, 1/8 teaspoon salt and 1/8 teaspoon pepper in a medium bowl; mix well. Add 5 ounces salmon and mix well.

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
Halve 2 avocados lengthwise and remove pits. Scoop about 1 tablespoon of flesh from each avocado half into a small bowl. Mash the scooped-out avocado flesh with a fork and stir into the salmon mixture.

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
Fill each avocado half with about 1/4 cup of the salmon mixture, mounding it on top of the avocado halves. Garnish with chives, if desired.

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell

Frequently Asked Questions

Should you drain canned salmon?

Canned salmon typically has a lot of sodium, so draining it is a good idea. Plus, you won't be adding excess liquid to the stuffing.
What's the best way to remove the bones from canned salmon?

You can slide out the fish bones using your fingers. Just tug at them from an angle. You can also use fish bone pliers, needle-nose pliers or tweezers.
Is it safe to eat an avocado that's turned brown?

When avocados are sliced and exposed to air, they will begin to turn brown. While consuming a brown avocado is not harmful, it is unappealing visually and may have a slightly bitter taste.
How can I tell if an avocado is ripe?

When choosing an avocado, gently squeeze it with your palm, not your fingertips. It should be soft but not mushy. If you can easily remove the small cap on top and see green underneath, it's ready to eat. If it's brown underneath, it might be too ripe. If it's not ripe yet, speed things up by placing the avocado in a brown paper bag with an apple or pear.

Diabetic Living Magazine, Spring 2019

Nutrition Facts (per serving)

293	Calories
20g	Fat
11g	Carbs
23g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1/2 avocado and 1/4 cup salmon salad
Calories 293
% Daily Value *
Total Carbohydrate 11g	4%
Dietary Fiber 7g	25%
Total Sugars 2g
Protein 23g	45%
Total Fat 20g	25%
Saturated Fat 3g	15%
Cholesterol 61mg	20%
Vitamin A 413IU	8%
Vitamin C 14mg	16%
Folate 94mcg	24%
Sodium 400mg	17%
Calcium 94mg	7%
Iron 1mg	6%
Magnesium 52mg	12%
Potassium 807mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Carrie Myers, M.S.