Canned salmon is an excellent, shelf-stable, and affordable way of adding more fish to your diet. I like how easy it is to store fish in canned form. There’s no cooking required. It’s available whenever you want it, and you don’t need to think about how to use it immediately after purchasing it. Although canned salmon is slightly cheaper than tuna, it’s an enjoyable treat to enjoy on occasion. If you pair it with Kale and pasta, both cheap ingredients, the Kale and Salmon Caesar Salad are very affordable.


The 14oz. The can of salmon I purchased cost $3.99, which, when you think about the fact that fresh wild-caught salmon could cost, at a minimum, double the price per pound. I would say this is a great price! The salmon wasn’t very appealing when I opened the can and wasn’t the most attractive. But, once I broke it into pieces and removed its skin, it looked like it was on par with canned tuna. It was nothing to behold, but it was delicious. My particular piece of salmon came “with skin and bones,” So I scraped the skin off (but it’s up to you). Could you eat it if you like?) and remove any large bones. Most of the bones were thin and soft (probably gelled by the canning process) and, therefore, were delicious. High in calcium dietary intake even!


You can certainly prepare this salad using Romaine and even spinach, but neither will stand against refrigeration like Kale.


8 oz bowtie pasta ($0.75)

6 oz chopped Kale* ($1.50)

14 oz of wild fish caught ($3.99)

Two large hard-boiled eggs (optional) ($0.54)

1/2 cup of shredded Parmesan ($0.96)

1/2 cup (or according to your preference) smooth Caesar dressing ($1.16)


Cook the bowtie pasta according to the directions on the package, then rinse in a colander.

In the meantime, chop the Kale into smaller pieces and remove any stem pieces that are too large. The Kale that has been chopped should be placed in the bowl. After the pasta is rinsed and added to the Kale, stir to let the heat gently cause the Kale to wilt.

The salmon should be rinsed, then bone and skin (if included). Break the salmon into bite-sized pieces as you proceed. Slice and peel the hard-boiled eggs.

Include the chunks of salmon, chopped hard-boiled eggs, and shreds of Parmesan to the pasta and Kale. Serve with Caesar dressing and mix to coat everything with the sauce. Split into four portions to make meals-sized or six smaller salads for side dishes.

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