Canned Salmon and Avocado Dip

As I like to avoid vitamins and supplements (a long story) I try to get my nutrients from my food. So instead of taking a fish oil gelcap I’d rather get it straight from the source – and one of the best sources is from salmon.

There’s a number of problems with this:

  1. Farmed salmon might not be all that good for you
  2. Wild-caught salmon is freakin’ expensive
  3. Salmon is not my favorite fish unless prepared just right – and I have never successfully prepared it right

So to manuever around these problems I decided to buy Wild Planet Wild-Caught Alaskan Salmon in 6 ounce cans over the Internet. I still paid over $4 a can, but in terms of convenience, cost ($2-3 less than if I bought it locally), and the time needed to whip something together, I thought this a good compromise.

The only problem was what I was going to do with the stuff.

I was in the mood for a kitchen experiment – those times where I risk throwing away perfectly good food by trying something new – so I grabbed a can of the salmon and an aging avocado and did some searching to see what I could do with these.

I came across a dip on some Aussie site and riffed off the ingredients and created the following:


  • 1 ripe avocado
  • 1-6oz can salmon
  • 1/3rd cup of sour cream
  • 1-2 teaspoons Worcestershire sauce
  • 2 scallions, chopped
  • a pinch of cayenne pepper
  • salt
  • pepper

Mix the ingredients until dippy in appearance and you’re done.

My older daughter was wary but curious. She had some with potato chips. Then she had more. She said she liked it – it reminded her of a hot crab dip we had at a restaurant. I ate it with pork rinds. It wasn’t quite ‘there’, so I added the salt then as well as more Worcestershire sauce and another scallion and that improved things.

I ate my fill and put the rest in the fridge. Would I make it again? I’m not sure if I would do the exact same thing. It was good but not great. I’ll be sure to finish it up – and maybe, like tuna salad, the flavor will acquire a depth as the flavors meld.

I’ve got 11 more cans of the stuff – what can I try differently next time? Do I have the guts to try baking this with cheese on top? What other seasonings might I try?

I’ll have to think about this one a bit more.


4 thoughts on “Canned Salmon and Avocado Dip

  1. Are you serious you don’t know what to do with it? I’d swear that you’re the source of this great recipe that I have on hand at all times in my freezer.

    Salmon Quiche Low Carb

    (12 servings)

    340 gram Salmon
    8 oz Cheese, Cream
    ¼ cup Sour Cream
    4 lrg Egg
    ¼ cup Scallions, Green Onions
    250 ml Cheese, Cheddar
    1. Using a food processor or mixer work cream cheese with eggs and salmon, add green onions and cheddar and sour cream. Divide into a non stick or well greased muffin pan.
    2. Bake at 350 for around 20 minutes until tops are golden.
    3. Divide into about 12 muffins,
    4. From nutrition data carb count is 1 grams per muffin, I usually eat 2 or 3.

    1. First off, you are right. In 2012 I did make a recipe similar to the above but completely forgotten. I should look at my own recipes before I claim I don’t. My only excuse is that I have 7 years and 500 posts – and once I write down something I erase it from my brain to make room for new stuff.

      Secondly, I am humbled that a *real* chef that like actually gets paid to prepare food for other people would actually consider ANY of my creations worthy of trying. I can’t quite wrap my head around that.

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