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Speaker 1: Tin salmon can be nutritious and affordable as a protein option,

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Speaker 1: but are all tin salmon's as good as each other? Hi,

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Speaker 1: I'm Leanne Ward and I'm Sussi Burrow, and as two

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Speaker 1: of Australia's leading dietitians, we bring you the Nutrition Couch

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Speaker 1: Product Review, a weekly chat on new products and old

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Speaker 1: favorites that you can find in Australian supermarkets. On today's episode, Susie,

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Speaker 1: we chat through three different types of tin salmon. We've

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Speaker 1: done tin tuna before. We have such a great response

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Speaker 1: with that, we'd come back and do tin salmon and

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Speaker 1: some of the pros and cons of these, and shout

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Speaker 1: out to our recently graduated dietitian Amy who has helped

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Speaker 1: us pull some of these together today. So the first

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Speaker 1: one we're going to go through, Susie is the John

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Speaker 1: West Olive Oil blend of salmon. It's a small ninety

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Speaker 1: five grand tin two dollars ninety, so not that budget

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Speaker 1: friendly for a very small tin. Like it's a single

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Speaker 1: served tin two dollars ninety. I must say whenever I

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Speaker 1: buy salm, and it's only ever when it's half price

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Speaker 1: and I really stock up it and throw them in

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Speaker 1: the back of the pantry. So I never paid full

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Speaker 1: price for salmon hot tip, this one being ninety five

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Speaker 1: grand serving. The nutrition label is relevant when it's drained,

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Speaker 1: so when it's drained is about eighty one grams. So

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Speaker 1: we've got eight hundred and twenty five kilodules per hundred grams,

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Speaker 1: which is just shive two hundred calories, eighteen point nine

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Speaker 1: nearly nineteen grams of protein per hundred grams. Thirteen point

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Speaker 1: six grams of fat are the majority of that is

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Speaker 1: healthy fats, and one point nine grams of that saturated.

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Speaker 1: It's just a dat jay in the label, which I

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Speaker 1: think is good to carbs and sugar as we would

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Speaker 1: expect less than one gram dietary fiber as we would

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Speaker 1: expect zero, and sodium three hundred and fifty milligrams, so

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Speaker 1: there's a bit of added salt in here. And we

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Speaker 1: look through the ingredient list, we've got pink salmon at

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Speaker 1: sixty percent, followed by water, followed by eleven percent olive

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Speaker 1: oil sunfowl oil as well, some salt and some natural

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Speaker 1: color from paprika, which is interesting. They're making the salmon

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Speaker 1: even pinker.

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Speaker 2: Wow, sixty you're not getting much salmon in there, just

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Speaker 2: over half of the tin.

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Speaker 1: I know, I don't. I don't love it, and I

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Speaker 1: think a lot of people would pick that up with

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Speaker 1: olive oil being an olive oil blind thinking that's a good,

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Speaker 1: healthy type of oil. I know a lot of my

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Speaker 1: clients are really opposed to the you know, the salmon's

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Speaker 1: and the tunas in spring water. They want a little

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Speaker 1: bit of flavor in there. So I don't mind some

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Speaker 1: of the ones in olive oil. But you know, you know,

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Speaker 1: getting as you said, sixty percent of the ten salmon,

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Speaker 1: you're paying for quite a lot of water. If sixty

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Speaker 1: percent salmon eleven percent olive oil, you got to assume

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Speaker 1: at least twenty percent water in there. But it's kind

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Speaker 1: of a decent amount of protein, I guess, you know.

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Speaker 1: Nearly nineteen grams per serve is not too bad. No, sorry,

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Speaker 1: fifteen grams per serve, nineteen grams per one hundred grams,

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Speaker 1: So it's still I guess, quite low. Like ideally from

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Speaker 1: a fat loss perspective, Susie, you and I are typically

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Speaker 1: aiming for twenty to thirty grams per client. So if

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Speaker 1: this was the only protein serve in your meal, I

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Speaker 1: would say, you probably want to bump it up with

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Speaker 1: a little something more. So this kind of sits mid

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Speaker 1: range to me, Susie, I don't know, like I did.

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Speaker 1: There's a couple of things in that ingredient went in there.

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Speaker 1: You know, at least sort of eighty ninety percent of

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Speaker 1: it's available, and you advertising it as an olive oil,

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Speaker 1: but then you're adding sunfly oil in as well. It's

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Speaker 1: a little bit of added salt. Which does that really

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Speaker 1: need to be there? I'm not sure. In the natural color,

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Speaker 1: sure coming from papirka, there's nothing wrong with paprika, but again,

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Speaker 1: do we need to be adding that in? Don't know.

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Speaker 2: I love tin salmon. It takes me back to when

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Speaker 2: I was a young girl and we used to go

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Speaker 2: with my nana to the DJ's Food Caught at Bankstown

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Speaker 2: Square and have red salmon sandwiches. It was just soapormey.

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Speaker 2: And I remember when I went on Fresh Cooking back

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Speaker 2: almost twenty years ago with Pete Evans and he told

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Speaker 2: me it was like cat food and he would never

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Speaker 2: use it. But I love it.

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Speaker 1: And look where Pete Evans is now, and look where

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Speaker 1: you are, Susie. Here you go.

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Speaker 2: I love it and I love the red one, which

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Speaker 2: is even more expensive than some of the ones we

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Speaker 2: picked today. I think this is a terrible product, and

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Speaker 2: I think you've been kind to it. I wouldn't give

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Speaker 2: it any more than a five or six out of

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Speaker 2: ten because there's hardly any salmon in there, and the

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Speaker 2: America three is are actually really low, much much lower

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Speaker 2: than fresh filets.

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Speaker 1: And you're paying for it too, like you're paying two

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Speaker 1: ninety for a small tin. They don't miss you.

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Speaker 2: Yeah, exactly, it's quite expensive, and it's a blend of

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Speaker 2: olive oil and other crap oil, and the Amega three

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Speaker 2: is actually quite low in it, so I think, and

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Speaker 2: the price three bucks for that tiny tin, I'm really disappointed.

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Speaker 1: And also made in Thailand.

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Speaker 2: Yeah, so I actually think there are much better varieties

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Speaker 2: out there. And as I said, I normally by red myself,

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Speaker 2: so I haven't been really across these, so this is

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Speaker 2: really eye opening for me. But I think that's really

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Speaker 2: disappointing from John West too. Usually do a great red salmon,

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Speaker 2: I must say, But yeah, I wouldn't time recommend or

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Speaker 2: give it any much. I shouldn't be putting color back

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Speaker 2: in now, I will say, Leanne, you have to put

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Speaker 2: a bit of salt in the salmon, or it tastes shocking,

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Speaker 2: So you would expect salt in a tin salmon. That

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Speaker 2: is one thing. It's not overly high for tin fish

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Speaker 2: because otherwise it tastes pretty blah. But yeah, sixty percent

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Speaker 2: is way poor, so very underwhelming.

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Speaker 1: I must say I'm not the best judge of tin

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Speaker 1: salmon because I don't need to eat tin tuna. The

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Speaker 1: funny thing is, I can't get past the taste. I

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Speaker 1: have a lot of clients to say I won't touch tuna,

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Speaker 1: but I eat tin salmon. I'm the opposite. I won't

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Speaker 1: touch tin salmon. I love salmon, It's one of my

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Speaker 1: favorite foods in the world, but it has to be

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Speaker 1: a fresh fillet. I really can't eat tin salmon. I

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Speaker 1: can do, you know, the nice smoked salmon and the

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Speaker 1: cold the cold smoked salmon as well, and the wood

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Speaker 1: smoked one. But I can't do tin salmon. So I

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Speaker 1: wouldn't even realize. That's why they at salt.

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Speaker 2: Yeah, you're not alone. I have a lot of people

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Speaker 2: who won't eat here, eat tuna and just won't eat

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Speaker 2: tin salmon. So it's quite a personal thing.

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Speaker 1: Yeah, whether you like it or not, Yeah, all right.

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Speaker 1: And then the second one we've got today is the

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Speaker 1: wool West salmon in spring water. So, as I mentioned,

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Speaker 1: I had a lord. I have a hard time confusing

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Speaker 1: clients to eat either tunea or salmon in spring water.

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Speaker 1: But I think we picked it today because I think

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Speaker 1: it's got some interesting talking points. So it's a dollar forty,

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Speaker 1: So from a price perspective, a dollar forty for a

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Speaker 1: small ninety five grand tin. You know, we're talking half price,

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Speaker 1: like it's pretty good. So per hundred grams, three hundred

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Speaker 1: and sixty eight kilo jills or sort of eighty eight calories,

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Speaker 1: So this is less than half the amount of calories

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Speaker 1: in the John West bland because it's in water, not

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Speaker 1: in oil. It's got seventeen point nine grams of protein

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Speaker 1: per hundred grams, one point five grams of fat, five

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Speaker 1: hundred and seventy seven milligrams of amiga three, so more protein,

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Speaker 1: more amigas. One would naturally assume that it probably has

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Speaker 1: more salmon in it as well, sous if it we'll

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Speaker 1: get to that carbohydrate zero point five grams best basically nothing,

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Speaker 1: so two hundred fifty which, as you mentioned, is fine,

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Speaker 1: it's not an overly large amount, and they listed calcium

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Speaker 1: as well, which I think is good and interesting. Per

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Speaker 1: one hundred grams, there's two hundred and thirty milligrams, so

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Speaker 1: that's it. That's a significant amount. That's high than some

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Speaker 1: of our plant based milk's out there, which is nice.

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Speaker 1: And then ingredient wise, we've only got three. We've got

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Speaker 1: pink salmon at sixty one percent, so again not overly high,

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Speaker 1: but there were thirty eight percent spring water and some salt,

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Speaker 1: so a much cleaner ingredient list. But at the same time,

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Speaker 1: we're still only looking at sixty percent salmon, but at

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Speaker 1: least you're paying half price for the sixty percent salmon.

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Speaker 1: L like the John West one.

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Speaker 2: Well, it's interesting that it's got so much more omega

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Speaker 2: three in it, and it would be argued so it's

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Speaker 2: a better up. Well, they're saying it's in a wild

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Speaker 2: Alaskan salmon, so I'm assuming that is possibly. Wow, the

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Speaker 2: omega threes are higher in that product.

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Speaker 1: And the protein amount is higher as well.

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Speaker 2: I love how they list the calcium. Calcium is great,

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Speaker 2: so if you do like tin salmon, it's a great

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Speaker 2: way to bump your natural intake of calcium. Up, we've

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Speaker 2: got to include those little bones. But they're really easy

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Speaker 2: to eat if you mash them in, and yeah, it

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Speaker 2: makes it nutritionally a very strong product and natural source

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Speaker 2: of calcium. But yeah, I just think at half the price,

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Speaker 2: even though it's only sixty percent, they're only putting some

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Speaker 2: water in there, and you're getting a really nice dose

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Speaker 2: of Amiga threes for you know, what is it? A

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Speaker 2: dollar fifty something really cheap.

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Speaker 1: So I love it.

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Speaker 2: I think if you like tin salmon, and I also

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Speaker 2: like them in a caiche like eggs and even a

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Speaker 2: bit of cream and some pink or red salmon delicious.

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Speaker 2: But again I might be out there on my own

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Speaker 2: in terms of enjoying the salmon. But if you like

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Speaker 2: it a very budget friendly choice to add to your

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Speaker 2: jacket potato or in a ki shaw as like a

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Speaker 2: similar like a tuna morne delicious.

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Speaker 1: I make it for me, even though I don't like it.

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Speaker 1: I make her. I make little salmon patties, so I'll

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Speaker 1: grate up some carrot and some zucchini, drop up some

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Speaker 1: mushrooms and onion, put it in with a little bit

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Speaker 1: of flour, cheese and a little bit of just a

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Speaker 1: couple of eggs and a dash of milk and make

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Speaker 1: them into little patties and either pan farther than what's

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Speaker 1: throw them into the air fry. Then I just freeze

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Speaker 1: whatever leftovers I have and I just bring them out

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Speaker 1: and warm them up. When you know I need a

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Speaker 1: quick and easy meal for her, and she goes for them,

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Speaker 1: I'd say sixty seventy percent of the time when she's

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Speaker 1: not having a fussy day.

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Speaker 2: Yeah, I've got a great salmon sweet potato patty recipe

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Speaker 2: actually that a lot of people like. So yeah, really

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Speaker 2: budget friendly at this point in time when food is

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Speaker 2: so expensive and you may not be able to include

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Speaker 2: smoke or fresh salmon filets in your budget. If you do,

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Speaker 2: like salmon patty is a really smart choice for a

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Speaker 2: budget friendly meal which is rich and a mega threes

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Speaker 2: of course for families.

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Speaker 1: Absolutely and good to throw into something like a homemade

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Speaker 1: poke bowl as well. If you've got a bit of

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Speaker 1: rice at a mami, you can throw some salads in there,

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Speaker 1: like some carrots and some cucumbers, a little bit of

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Speaker 1: you know, chop up some norriy sheets and sesame seas

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Speaker 1: and a bit of mao on top again budget friendly,

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Speaker 1: really healthy, you know, quite nourishing lunch or dinner meal

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Speaker 1: as well. And then lastly, Susie, this one excites me.

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Speaker 1: So it's the cold big salmon. So it's four dollars seventy,

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Speaker 1: but it's a big, it's a big, it's almost a can.

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Speaker 1: So it's four hundred and fifteen gram so, you know,

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Speaker 1: three times the size of the other one. There's four

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Speaker 1: servings per pack, and one serving is eighty four grams,

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Speaker 1: but we'll do per one hundred grams, so it's on

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Speaker 1: comparison to the other ones. So it's four dollars seventy,

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Speaker 1: but that's actually a lot cheaper than the other tins

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Speaker 1: because they were you know, a dollar forty and two

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Speaker 1: dollars ninety for just ninety five grams. This is four

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Speaker 1: hundred and fifteen grams of four seventy, so much more

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Speaker 1: budget friendly. Bir one hundred grams, have got five hundred

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Speaker 1: and thirty three killer jewels or roughly one thirty calories.

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Speaker 1: We've got twenty one grams of protein, so the highest

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Speaker 1: amount of protein. Four point eight grams of total fat,

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Speaker 1: with a lot of that being our healthy unsaturated fats

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Speaker 1: that we want no carbohydrate, no dietary fiber as expected,

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Speaker 1: three hundred and sixty milligrams of sodium and two hundred

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Speaker 1: and thirty milligrams of calcium. And look at this, SUSI

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Speaker 1: look at the ingredient list, ninety nine percent pink salmon

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Speaker 1: and salt. Beautifat that is exactly what we want to

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Speaker 1: be seeing in a nutrition label. Like basically that whole

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Speaker 1: tin is salmon, which is awesome.

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Speaker 2: And it's really quite low sodium as well, which gives

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Speaker 2: you an idea that you don't need a lot to

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Speaker 2: flavor it up. And look at those beautiful DHA seven

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Speaker 2: hundred milligrams almost a gram in one hundred grams. So

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Speaker 2: this is really good quality fish. And this is actually

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Speaker 2: a product that I would go and buy, having now

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Speaker 2: become aware of the price point, which is amazing, just

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Speaker 2: four dollars seventy for that huge serve, which would feed

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Speaker 2: the entire family within a mixed meal if you're making

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Speaker 2: patties or into a kiche, and really good quality. So

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Speaker 2: this is a great fish. Now they've really labeled it

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Speaker 2: where it's been caught and made in the USA. And

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Speaker 2: I just will make a note because when it comes

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Speaker 2: to things like salmon, and of course I'm a consultant

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Speaker 2: for Tassau, which is a salmon company in Australia who

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Speaker 2: farms fresh fish, but particularly when it comes to tinfish.

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Speaker 2: First of all, we have to be a little bit

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Speaker 2: careful with getting too judgmental about where it's coming from.

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Speaker 2: And the reason I say that is that naturally salmon

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Speaker 2: is in the largest supply in certain waters of the world,

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Speaker 2: So we're never going to have the supply here in

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Speaker 2: Australia because our climate environment is not going to be

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Speaker 2: able to produce the amounts I think how much tin

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Speaker 2: fish around the world is required, so it's never going

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Speaker 2: to probably come in those volumes from here. So you know,

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Speaker 2: I think we have to we get all on a

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Speaker 2: high horse about where food comes from. And yes, of

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Speaker 2: course where we can we want to be able to

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Speaker 2: have Australian produce. But I wouldn't be concerned that, in

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Speaker 2: particular a type of tin salmon was coming from USA

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Speaker 2: or Canadian waters because that's basically where that natural product

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Speaker 2: is coming from and they have capacity to produce. So

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Speaker 2: I'll just make a note on that, because of course

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Speaker 2: we get feedback of it's not a strain made or

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Speaker 2: you know, we don't have that volume of fish. And

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Speaker 2: I used to tin some of the salmon here, but

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Speaker 2: it just wasn't feasible in terms of worldwide population and

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Speaker 2: the cost associated. So just keep in mind that that

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Speaker 2: is one of the reasons that you'll get the best

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Speaker 2: sort of quality profile of salmon for tinning coming from

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Speaker 2: those North Atlantic waters.

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Speaker 1: Percent I've always thought that America has the best. You know,

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Speaker 1: if I lived in somewhere like Canada or Alaska or something, yeah,

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Speaker 1: you wouldn't want to be importing a salmon in for

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Speaker 1: running or else. You'd go out in the stream and

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Speaker 1: catch yourself if.

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Speaker 2: You could, Yeah, exactly, So I wouldn't be concerned about

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Speaker 2: seeing that here. And you know, as I said, it

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Speaker 2: gives testament to the natural nutritional profile of a product

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Speaker 2: like this that naturally it's so much higher in a

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Speaker 2: Mega three fats with almost your entire recommended daily intake

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Speaker 2: of Amiga three is in a single just one hundred grand,

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Speaker 2: very small serve of tin fish. So a great cost

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Speaker 2: effective way for people to tick the box and a

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Speaker 2: Mega threes, particularly if you struggle getting the fresh fish

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Speaker 2: or maybe not even like the fresh fish so much

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Speaker 2: much better to get it in this natural form than

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Speaker 2: say an X supplement form one hundred percent.

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Speaker 1: So this one is the calls Pink Salmon four hundred

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Speaker 1: and fifteen gram ten the premium wild caught pink Salmon

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Speaker 1: one hundred percent. Thumbs up, double tick ten out of

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Speaker 1: ten from Nutrition Couch, we love it ten out of ten.

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Speaker 2: We don't give ten out of tens very often, but

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Speaker 2: straight away we're both ten out of ten. And as

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Speaker 2: I said, this is a product I would actually go

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Speaker 2: and buy now myself, knowing how strong it is nutritionally.

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Speaker 2: So great find Amy, and congratulations, I'm becoming it Aeutitians.

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Speaker 1: Discradinated and picked up our first job. So I'm very

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Speaker 1: proud of you, Amy, And we will say as well,

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Speaker 1: this is not sponsored. If we ever do any sponsored

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Speaker 1: segments on the Nuchition Catch, we are very clear, we

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Speaker 1: are full disclosure around that none of these products are sponsored.

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Speaker 1: None of these episodes are sponsored unless we clearly say so.

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Speaker 1: So this calls Pink Salmon is honestly the best one

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Speaker 1: that we were able to find on the market. So

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Speaker 1: you guys are getting all of this advice for free,

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Speaker 1: so we'd love if you can go and leaves a

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Speaker 1: positive review I got on iPhone in the Apple Purple

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Speaker 1: Poodcast app. Give us a shout out and give us

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Speaker 1: some five stars. We'd love that feedback from you, but Zoozy.

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Speaker 1: That brings us to the end of the Nutrition Couch

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Speaker 1: product review and our tin salmon for the week. So

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Speaker 1: as I said, we'd love for you to subscribe. Believe

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Speaker 1: it is a positive review, and we've got a lot

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Speaker 1: of products on our website, the nutritioncouch dot com. If

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Speaker 1: you're looking for the recording of our live events from

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Speaker 1: last year or our wonderful product guide for the supermarket,

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Speaker 1: they're online and coming very soon in the next couple

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Speaker 1: of weeks will be our new fabulous takeaway Guide. If

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Speaker 1: you're a lover of takeaway you'll want some quick and

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Speaker 1: easy meals to go to for lunches and dinner that

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Speaker 1: are healthier than a lot of the other options. Look

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Speaker 1: out for our new takeaway guide coming very soon. We'll

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Speaker 1: catch you guys in the next episode. Catch on Sunday