Salmon BLT

Health score
22%
Salmon BLT
45 min.
4
448kcal

Suggestions


Are you ready to elevate your lunch experience with a delicious twist on the classic BLT? Introducing the Salmon BLT, a delectable fusion that perfectly combines the rich, flaky flavors of salmon with the traditional crunch of lettuce, ripe tomatoes, and crispy bacon. This dish is not only a feast for the taste buds but also a healthier alternative to the usual sandwich, packed with protein and healthy fats.

The Salmon BLT takes just 45 minutes to prepare, making it an excellent choice for a satisfying lunch or a delightful dinner with friends and family. Each serving is around 448 calories, allowing you to indulge without the guilt. The creamy, zesty mayonnaise infused with lemon zest and a hint of cayenne pepper adds a refreshing flavor that complements the salmon beautifully.

Imagine biting into perfectly toasted bread, layered with crispy lettuce, succulent salmon, and savory bacon, all coming together to create an explosion of flavor in every mouthful. Whether you're hosting a gathering or just looking for a quick meal, the Salmon BLT will impress everyone at the table. Get ready to delight in this unforgettable twist on a beloved favorite!

Ingredients

  • slices country bread whole-wheat white (or )
  • pinch cayenne pepper 
  • 0.3 cup mayonnaise fat-free
  • 1.5 teaspoons juice of lemon 
  • teaspoon lemon zest 
  •  lettuce leaves 
  • teaspoons olive oil 
  • 10 ounces salmon skinless cut into 4 fillets,
  • slices center-cut bacon 
  • slices tomatoes 

Equipment

  • bowl
  • frying pan
  • paper towels
  • stove

Directions

  1. Combine mayonnaise, lemon zest, juice and cayenne in a bowl; set aside. Cook bacon in a nonstick skillet over medium heat until crispy, about 6 to 8 minutes; remove skillet from heat and transfer bacon to a plate lined with paper towels.
  2. Drain.
  3. Pour off all fat and wipe skillet clean; add oil. Return skillet to stove and heat to medium high; add salmon. Cook until fillets are no longer translucent in the center, 2 to 3 minutes per side. Toast bread and spread 4 slices with mayonnaise mix.
  4. Place 1 lettuce leaf, 2 slices tomato, 1 fillet and 1 piece bacon on top of each; close; cut in half; serve.
  5. Self

Nutrition Facts

Calories448kcal
Protein22.78%
Fat48.16%
Carbs29.06%

Properties

Glycemic Index
32.17
Glycemic Load
14.85
Inflammation Score
-9
Nutrition Score
24.279565269532%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.39mg
Kaempferol
0.05mg
Myricetin
0.07mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:448.06kcal
22.4%
Fat:23.83g
36.66%
Saturated Fat:6.25g
39.07%
Carbohydrates:32.34g
10.78%
Net Carbohydrates:28.88g
10.5%
Sugar:6.43g
7.14%
Cholesterol:64.04mg
21.35%
Sodium:657.67mg
28.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.36g
50.72%
Selenium:49.43µg
70.61%
Vitamin B3:10.57mg
52.86%
Vitamin A:2280.33IU
45.61%
Manganese:0.82mg
41.01%
Vitamin B12:2.43µg
40.56%
Vitamin B6:0.81mg
40.36%
Vitamin B1:0.53mg
35.63%
Phosphorus:286.75mg
28.68%
Vitamin B2:0.48mg
28.05%
Folate:83µg
20.75%
Potassium:682.39mg
19.5%
Vitamin B5:1.89mg
18.9%
Iron:3.13mg
17.38%
Vitamin C:13.22mg
16.02%
Copper:0.31mg
15.54%
Magnesium:57.41mg
14.35%
Fiber:3.47g
13.87%
Vitamin K:11.8µg
11.24%
Zinc:1.61mg
10.74%
Calcium:96.05mg
9.61%
Vitamin E:0.93mg
6.2%
Source:Epicurious