Salmon and Black-eyed Pea Spread is full of healthy omega-3 fatty acids.

Historically, canned foods have been considered the poor relative of the culinary world and have an even worse reputation, nutritionally speaking. But times have changed.

In the past, fruits were only canned in sugary syrups, and vegetables were overcooked and packed in salty brines. But advances in canning technology mean many foods now come packed in water or juice. Even low-sugar and low-salt varieties are available.

There’s more good news. Produce destined for canning is harvested at peak flavor and nutrition. While the heating process can initially degrade some nutrients, the packaging keeps levels stable from then on.

Even fresh produce can suffer loss of nutrients if not kept at the proper temperature during shipping and storage.

Canned fish and meats also have improved. Low-salt and low-fat versions are common, and in many cases these foods are nutritionally comparable to fresh.

In this recipe, canned salmon (an excellent source for healthy omega-3 fatty acid) teams up with another star of the canned food world, nutrient- and fiber-rich beans.

The earthy, smoky flavor of canned black-eyed peas (a bean), make the perfect low-fat base for this versatile salmon spread. Serve it on a sandwich, as a topping for crostini or even a dip for crispy, fresh vegetables.

SALMON AND BLACK-EYED PEA SPREAD

15-ounce can black-eyed peas, drained and rinsed

6- to 7-ounce can salmon

3 tablespoons lemon juice

1 1/2 teaspoons hot sauce (more or less to taste)

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1/2 teaspoon cumin

2 tablespoons extra-virgin olive oil

2 tablespoons reduced-fat sour cream

1/4 cup finely chopped red onion

1/4 cup finely chopped fresh flat-leaf parsley

1/2 cup finely chopped celery

1/4 cup finely chopped Kalamata olives

In a food processor, combine the black-eyed peas, salmon, lemon juice, hot sauce, salt, pepper and cumin. With the processor running, add the oil and process until smooth, about 1 to 2 minutes. Scrape down sides of the bowl, then add the sour cream and pulse to combine.

Add the red onion and parsley and pulse to just combine. Transfer to a bowl, then mix in the celery and olives. Servings: 6 (about 2 cups).

SALMON-POTATO CAKES

Seafood meals can get pricey, with fish costing anywhere between $5 to $20 per pound. But canned salmon is a convenient, economical and nutritious alternative to fresh.

2 cups frozen hash brown potatoes, thawed

1/2 cup finely chopped yellow onion

6- to 7-ounce can salmon, squeezed dry and flaked with a fork

2 large eggs, lightly beaten

2 tablespoons chopped fresh dill or 2 teaspoons dried dill

2 teaspoons Dijon mustard

1/2 teaspoon ground black pepper

1/4 teaspoon salt

1/4 cup unflavored dry breadcrumbs

2 tablespoons extra-virgin olive oil

1/4 cup sour cream

In a large bowl, combine the thawed hash browns with the onions. Mash with a fork until the mixture holds together. Add the salmon, eggs, dill, mustard, pepper and salt, then mix well. Form the mixture into patties, then roll them in the breadcrumbs to coat.

In a large skillet over medium-high, heat the oil. If necessary, use half the oil and cook the patties in batches. Place the patties in the pan and cook until well-browned and heated through, 2 to 3 minutes per side. Serve topped with sour cream. Serves 4 (8 croquettes).