Pro Chef Turns Canned Seafood Into 4 Meals For Under $12

Ingredients

• 2 medium potatoes Yukon Gold Potatoes (peeled and diced)
• 1 shallot Shallot (sliced)
• 4 large eggs Large Eggs
• 2 tbsp Sour Cream
• 1 tbsp Chives (chopped)
• 1 can (6 oz) Canned Wild Salmon (drained, flaked)
• 1 tbsp Olive Oil
• to taste Salt
• to taste Black Pepper
• 2 cans Canned Sardines in Oil
• 2 large tomatoes Roma Tomatoes (quartered)
• 0.5 onion Red Onion (cut into thirds lengthwise)
• 4 cloves Garlic Cloves (peeled)
• 1 can (15 oz) Canned Chickpeas (drained, reserve liquid (aquafaba))
• 2 tbsp Olive Oil (for roasting)
• 1 tsp Dried Oregano
• 4 cups Mixed Lettuce Leaves
• 0.5 cup Fresh Basil Leaves
• 0.5 cup Fresh Parsley
• 2 tbsp Grated Parmesan Cheese
• 1 can (6.5 oz) Canned Chopped Clams (drained)
• 2 slices Bacon (cut into pieces)
• 2 tbsp Unsalted Butter
• 1 small onion Small Onion (sliced)
• 1 clove Garlic Clove (softened in microwave)
• 5 leaves Fresh Basil Leaves (toast)
• 0.25 bunch Fresh Parsley (toast)
• 2 tbsp Grated Gruyère Cheese
• 0.5 baguette Baguette (cut in half lengthwise)
• 1 wedge Lemon (for squeezing)
• 2 cans (5 oz each) Canned Tuna in Water (drained)
• 1 medium onion Medium Onion (chopped)
• 3 cloves Garlic Cloves (chowder) (minced)
• 2 tbsp Olive Oil (sauté)
• 1 can (14.5 oz) Canned Diced Tomatoes with Juice
• 1 can (15 oz) Canned Corn Kernels
• 1 package (10 oz) Frozen Spinach
• 8 oz Small Pasta (ditalini)
• 0.5 tsp Chili Flakes
• 5 leaves Fresh Basil Leaves (garnish)
• 1 tsp Olive Oil (finishing drizzle)
• to taste Salt
• to taste Black Pepper

Instructions

1. Prepare Potatoes for Frittata

   Peel and dice the Yukon Gold potatoes into ½‑inch cubes.

   Time: PT5M

2. Sauté Potatoes

   Heat 1 tbsp olive oil in a large skillet over medium heat. Add potatoes, season with salt and pepper, and cook, stirring occasionally, until lightly golden and just tender, about 10 minutes.

   Time: PT10M

   Temperature: medium heat

3. Add Shallots

   Add sliced shallot to the skillet, stir, and cook until softened, about 5 minutes.

   Time: PT5M

   Temperature: medium heat

4. Whisk Eggs and Sour Cream

   In a mixing bowl, whisk together 4 eggs, 2 tbsp sour cream, a pinch of salt, and pepper until smooth.

   Time: PT5M

5. Combine Salmon and Egg Mixture

   Drain the canned salmon, break it into flakes, and stir into the skillet with potatoes. Pour the egg‑sour‑cream mixture over everything, sprinkle chopped chives, and gently stir to distribute.

   Time: PT5M

   Temperature: medium heat

6. Broil Frittata

   Preheat the oven broiler to 400°F. Transfer the skillet (or pour into a broiler‑safe dish) and broil for 8‑10 minutes until the top is golden and the frittata is set.

   Time: PT10M

   Temperature: 400°F

7. Prepare Vegetables for Sardine Salad

   Quarter the Roma tomatoes, cut half a red onion into thirds lengthwise, and peel 4 garlic cloves. Drain and reserve the chickpea liquid (aquafaba).

   Time: PT10M

8. Roast Vegetables and Chickpeas

   On a baking sheet, toss tomatoes, onion pieces, whole garlic cloves, and drained chickpeas with 2 tbsp olive oil, 1 tsp dried oregano, salt, and pepper. Roast in a 425°F oven for 20 minutes, stirring halfway.

   Time: PT20M

   Temperature: 425°F

9. Make Sardine Dressing

   In a blender, combine 2 tbsp aquafaba, 1 tsp Dijon mustard, 2 tbsp red wine vinegar, a pinch of salt, and a splash of water. Blend, then slowly drizzle in 2 tbsp vegetable oil while blending until emulsified.

   Time: PT5M

10. Assemble Sardine Salad

    In a large bowl, layer mixed lettuce, roasted vegetables, chickpeas, and chunks of canned sardines (including their oil). Drizzle with the vinaigrette, toss gently, and top with fresh basil, parsley, and grated Parmesan. Season with extra salt and pepper if needed.

    Time: PT5M

11. Prepare Clams Casino Toast Mix

    In a microwave‑safe bowl, combine 2 tbsp softened butter, 2 slices chopped bacon, 1 small sliced onion, and 1 softened garlic clove. Microwave on high for 1 minute, stir, then microwave another minute until bacon is halfway crisp.

    Time: PT2M

12. Add Clams and Herbs

    Stir in the drained chopped clams, a handful of chopped parsley, a few basil leaves, and 2 tbsp grated Gruyère. Season with a pinch of salt and plenty of black pepper. Chill the mixture in the refrigerator for 2 minutes to firm up.

    Time: PT2M

13. Toast and Broil

    Slice a half baguette lengthwise, spread the clam mixture evenly to the edges of each half, and place on a baking rack over a sheet. Broil at 400°F for 4‑5 minutes until the bread is crisp and the topping is golden. Finish with a squeeze of lemon juice.

    Time: PT5M

    Temperature: 400°F

14. Prep Ingredients for Tuna Chowder

    Chop 1 medium onion and mince 3 garlic cloves. Open the canned tuna and set aside. Drain the canned tomatoes and corn; keep the liquids.

    Time: PT5M

15. Sauté Aromatics

    Heat 2 tbsp olive oil in a large pot over medium heat. Add onion and garlic, season with a pinch of salt, and cook until translucent, about 5 minutes.

    Time: PT5M

    Temperature: medium heat

16. Build the Chowder Base

    Add the canned diced tomatoes with their juice, corn kernels, and enough water to cover (about 4 cups). Bring to a gentle boil, then add the pasta. Reduce to a low simmer and cook until pasta is al dente, about 10‑12 minutes.

    Time: PT15M

    Temperature: low simmer

17. Finish the Chowder

    Stir in the frozen spinach (it will wilt quickly), the drained tuna flakes, and chopped parsley. Season with salt, pepper, and ½ tsp chili flakes. Remove from heat, drizzle 1 tsp olive oil, and let sit for 2 minutes before serving.

    Time: PT5M

Nutrition Facts

Calories

1500

Protein

70 g

Carbohydrates

130 g

Fat

55 g

Fiber

15 g

Ingredient Substitutions

• Instead of Yukon Gold Potatoes: Russet potatoes
• Instead of Shallot: Red onion
• Instead of Large Eggs: Egg substitute
• Instead of Sour Cream: Greek yogurt
• Instead of Chives: Green onions
• Instead of Canned Wild Salmon: Canned pink salmon
• Instead of Olive Oil: Any neutral oil
• Instead of Canned Sardines in Oil: Canned mackerel
• Instead of Roma Tomatoes: Cherry tomatoes
• Instead of Red Onion: Yellow onion
• Instead of Garlic Cloves: Garlic powder
• Instead of Canned Chickpeas: Cooked dry chickpeas
• Instead of Olive Oil (for roasting): Any oil
• Instead of Dried Oregano: Italian seasoning
• Instead of Mixed Lettuce Leaves: Spinach
• Instead of Fresh Basil Leaves: Parsley
• Instead of Fresh Parsley: Cilantro
• Instead of Grated Parmesan Cheese: Pecorino
• Instead of Canned Chopped Clams: Canned minced clams
• Instead of Bacon: Pancetta
• Instead of Unsalted Butter: Margarine
• Instead of Small Onion: Shallot
• Instead of Garlic Clove: Garlic powder
• Instead of Fresh Basil Leaves (toast): Parsley
• Instead of Fresh Parsley (toast): Cilantro
• Instead of Grated Gruyère Cheese: Cheddar
• Instead of Baguette: Any crusty bread
• Instead of Lemon: Lemon juice
• Instead of Canned Tuna in Water: Canned salmon
• Instead of Medium Onion: Shallot
• Instead of Garlic Cloves (chowder): Garlic powder
• Instead of Olive Oil (sauté): Any oil
• Instead of Canned Diced Tomatoes with Juice: Fresh tomatoes
• Instead of Canned Corn Kernels: Frozen corn
• Instead of Frozen Spinach: Fresh spinach
• Instead of Small Pasta (ditalini): Any small pasta
• Instead of Chili Flakes: Cayenne pepper
• Instead of Fresh Basil Leaves (garnish): Parsley
• Instead of Olive Oil (finishing drizzle): Any oil

Equipment Needed

• Large Skillet
• Oven Broiler
• Baking Sheet
• Mixing Bowl
• Fork
• Blender
• Microwave
• Knife
• Cutting Board
• Spoon
• Measuring Spoons
• Large Pot
• Baking Rack (optional)
• Tongs (optional)
• Microplane Grater (optional)

Critical Steps — Do Not Skip

• Ensure potatoes are tender before adding eggs to avoid a raw center in the frittata
• Use the oil from canned sardines to roast vegetables for maximum flavor
• Do not over‑cook the clams mixture; chilling helps it set for easy spreading
• Simmer the chowder gently to prevent pasta from becoming mushy

Chef Tips from the Video

• Use a fork to break up canned salmon; it creates a flaky texture
• Reserve the liquid from canned chickpeas (aquafaba) for emulsifying dressings
• For extra crunch, toast the baguette slices on a dry skillet before adding the clam topping
• Add a pinch of smoked paprika to the chowder for a subtle smoky note

Troubleshooting

Storage

Refrigerator: Store each dish in airtight containers for up to 3 days. Reheat frittata and chowder gently on the stove or microwave.

Freezer: Frittata and tuna chowder freeze well for up to 1 month; thaw before reheating. Sardine salad and clams toast are best fresh.

Room temperature: Do not leave any of these dishes at room temperature for more than 2 hours.

Make-Ahead Tips

• Roast the vegetables for the sardine salad a day ahead and store in the fridge
• Prepare the frittata batter and keep it chilled; bake when ready
• The clam toast mixture can be assembled and chilled up to 2 hours before broiling
• Chowder can be made fully ahead and reheated; add fresh spinach just before serving

Frequently Asked Questions