Salmon Sandwiches

Very Healthy
Health score
64%
Salmon Sandwiches
20 min.
4
289kcal

Suggestions


If you're searching for a delicious yet healthy lunch option, look no further than these scrumptious salmon sandwiches! With a health score of 64, this recipe is not only a delight for your taste buds but also a fantastic choice for those striving to maintain a balanced diet. Ready in just 20 minutes and perfect for lunch, dinner, or any main meal, these sandwiches bring a burst of flavor and nutrition to your table.

Using skinless wild Alaskan salmon fillets, known for their rich omega-3 fatty acids and sustainable sourcing, this dish highlights the importance of wholesome ingredients. The combination of toasted whole-wheat bread with a refreshing cucumber and mint yogurt sauce elevates the flavors while keeping the calorie count at a mere 289 kcal per serving. The ingredients come together to create a taste sensation that is both hearty and refreshing.

Whether you're hosting a casual get-together or simply enjoying a meal with family, these salmon sandwiches are bound to impress. Each bite is packed with protein, meaning you’ll feel satisfied and energized without feeling weighed down. Experience the vibrant flavors and health benefits of this very easy-to-make dish that will leave everyone asking for seconds!

Ingredients

  • 0.1 teaspoon pepper black
  • ounce bread whole-wheat 100% toasted
  • 0.5 cup cucumber peeled chopped
  • tablespoon mint leaves fresh minced
  • 0.5 cup greek yogurt plain fat-free
  • 0.1 teaspoon ground pepper red
  • teaspoons juice of lemon fresh
  • teaspoon olive oil 
  • 24 ounce salmon fillet wild skinless ()
  • 0.3 teaspoon salt divided
  • 0.5 cup watercress trimmed

Equipment

  • oven
  • baking pan

Directions

  1. Preheat oven to 45
  2. Place fish in a 13 x 9-inch baking dish coated with cooking spray.
  3. Drizzle with olive oil; sprinkle with 1/8 teaspoon salt and black pepper.
  4. Bake at 450 for 8 minutes or until desired degree of doneness.
  5. Combine remaining 1/8 teaspoon salt, cucumber, and next 4 ingredients (through red pepper).
  6. Place one fillet on each of 4 bread slices; top with 1/4 cup sauce, 2 tablespoons watercress, and 1 bread slice.
  7. Sustainable Choice: Wild Alaskan salmon is available for a few months. If unavailable, buy frozen Alaskan salmon.

Nutrition Facts

Calories289kcal
Protein53.31%
Fat39.37%
Carbs7.32%

Properties

Glycemic Index
42.42
Glycemic Load
1.87
Inflammation Score
-5
Nutrition Score
26.509130312049%

Flavonoids

Eriodictyol
0.51mg
Hesperetin
0.49mg
Naringenin
0.03mg
Apigenin
0.07mg
Luteolin
0.16mg
Kaempferol
0.98mg
Myricetin
0.01mg
Quercetin
1.28mg

Nutrients percent of daily need

Calories:289.29kcal
14.46%
Fat:12.26g
18.86%
Saturated Fat:1.89g
11.83%
Carbohydrates:5.12g
1.71%
Net Carbohydrates:4.56g
1.66%
Sugar:1.53g
1.7%
Cholesterol:94.8mg
31.6%
Sodium:265.25mg
11.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.35g
74.69%
Selenium:66.67µg
95.24%
Vitamin B12:5.58µg
93.07%
Vitamin B6:1.43mg
71.68%
Vitamin B3:13.86mg
69.31%
Vitamin B2:0.75mg
44.01%
Phosphorus:390.77mg
39.08%
Vitamin B5:3.03mg
30.33%
Vitamin B1:0.43mg
28.66%
Potassium:927.17mg
26.49%
Copper:0.46mg
23.04%
Magnesium:59.23mg
14.81%
Folate:55.01µg
13.75%
Vitamin K:12.92µg
12.31%
Iron:1.76mg
9.79%
Zinc:1.35mg
8.97%
Manganese:0.16mg
8.05%
Calcium:68.11mg
6.81%
Vitamin A:296.37IU
5.93%
Vitamin C:3.79mg
4.59%
Fiber:0.56g
2.25%
Vitamin E:0.23mg
1.54%
Source:My Recipes