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)
Ingredients
Salmon Salad
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
Bagel Sandwiches
4 whole-wheat bagels, split
1 cup packed spinach leaves, stems trimmed
Lemon wedges for squeezing (optional)
Directions
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)
395 calories
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
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