Chopped celery, onion and red bell pepper create antioxidant-rich confetti in this fast and simple salmon salad. The wild canned salmon not only provides a huge dose of brain-boosting benefits to both mom and baby, but is also lower in mercury than canned tuna, making it a smarter choice during pregnancy. Protein-rich salmon is also filled with DHA omega-3 fatty acids, which may help prevent postpartum depression. Serve on a whole-wheat bagel for plenty of fiber and additional protein, and top with spinach leaves to get a dose of eye-boosting lutein.
Makes 4 servings (about 2/3 cup salmon salad on bagel)
1 14- to 15-ounce can wild pink salmon, drained
1/2 cup finely chopped celery
1/2 cup finely chopped red bell pepper
1/3 cup finely chopped onion
1 1/2 tablespoons lemon juice
1/3 cup light reduced-fat mayonnaise
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1/4 teaspoon cayenne pepper
4 whole-wheat bagels, split
1 cup packed spinach leaves, stems trimmed
Lemon wedges for squeezing (optional)
1. Place drained salmon in a medium bowl. Using a fork, break the salmon into pieces.
2. Add celery, red bell pepper, onion, lemon juice, mayonnaise, salt, pepper and cayenne. Stir lightly until well-blended.
3. Place about 1/4 cup fresh spinach leaves on bottom half of bagel, then 1/4 of the salmon salad (about 2/3 cup). Squeeze with lemon wedges if stronger lemon flavor is desired.
4. Cover sandwich with bagel top.
5. Refrigerate leftover salmon salad in tightly covered container.
Nutrition information (per serving)
10 g fat (1 g saturated)
88 mg cholesterol
45 g carbohydrates
33 g protein
875 mg sodium
465 mg potassium
502 mg calcium
3.8 mg iron
110 mcg folate
480 IU vitamin D
1469 IU vitamin A
30 mg vitamin C
7 g fiber