Feb 15
2013

Low-Fat Salmon Salad Sandwich Recipe with Capers

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Low-Fat Salmon Salad Sandwich Recipe with Capers #recipe #lowfat
This low-fat salmon salad sandwich recipe with capers is a quick and easy lunch option that will help you stick to your healthy eating goals.

When I wrote about My Health and Weight Loss Journey: Before & After Photos, I got into the nitty gritty about my exercise routine and daily meals. Lunch is a tricky meal because it needs to be something quick and easy so that I can get back to the business of the day, but hearty enough to carry me through to a light afternoon snack. This low-fat salmon salad sandwich is one of my favorites for many reasons.

Low-Fat Salmon Salad Sandwich Recipe with Capers #lowfat #recipe

First of all, this meal comes together in about five minutes. Open a can of salmon, chop up some veggies and mix it all together with a little mayo and some capers. Done. Of course, you could pile this savory mixture onto a slice of toast, but I prefer the ease and high-fiber benefits of a good whole grain cracker. The Whole Grain Wasa Crispbreads have been a favorite since I was a kid, but feel free to use whatever appeals to you.

Typically, salmon salad is gloppy with mayo but in this recipe, I reduce the amount of mayo and make up for the lost moisture with diced red pepper and celery. For an added kick of flavor, the brine of capers works rather nicely, thank you very much. In fact, anything with capers gets a thumbs-up in my books.

Each serving, which consists on two crispbreads, 2/3 cup of the salmon mixture and some cucumber slices comes to a mere 222 calories, with a whopping 23 grams of protein. It fills me up without blowing up my healthy eating goals.

The recipe:

In a medium bowl, mix together the salmon, red bell pepper, celery, mayonnaise, capers and pepper until well combined.

Low-Fat Salmon Salad Sandwich Recipe with Capers #lowfat #recipe

Divide the mixture evenly between the crackers and top each with 3 slices of cucumber. Serve.

Low-Fat Salmon Salad Sandwich Recipe with Capers #lowfat #recipe

Other easy, low-fat lunch recipes:

Easy, low-fat lunch recipes
Cookin’ Canuck’s Chicken Pinwheel Sandwich with Roasted Red Pepper, Kalamata Olives & Herb Yogurt
Cookin’ Canuck’s Lunchtime Quesadilla with Smoked Turkey, Apples, Havarti Cheese & Arugula
Kalyn’s Kitchen’s Heart of Palm Salad with Tomato, Avocado & Lime
Food for the Soul’s Peanut Butter, Banana and Jelly Panini
Our Lady of Second Helping’s Grilled Cheese with Spinach & Avocado

Low-Fat Salmon Salad Sandwich Recipe with Capers

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: Serves 2

Serving Size: 2 crackers + 2/3 cup salmon mixture

Calories per serving: 222.5 cal (complete nutritional info listed below)

Fat per serving: Total 3.7g / Saturated 0.5g

Low-Fat Salmon Salad Sandwich Recipe with Capers

From the kitchen of Cookin Canuck. www.cookincanuck.com

Ingredients

  • 1 (6 oz) can pink or red salmon
  • 1/2 red bell pepper, diced
  • 1 large stalk celery, diced
  • 2 tbsp low-fat mayonnaise
  • 1 tbsp capers
  • 1/4 tsp ground pepper
  • 4 whole grain Wasa crackers (or something similar)
  • 12 slices cucumber

Instructions

  1. In a medium bowl, mix together the salmon, red bell pepper, celery, mayonnaise, capers and pepper until well combined.
  2. Divide the mixture evenly between the crackers and top each with 3 slices of cucumber. Serve.

Notes

Calories 222.5 / Total Fat 3.7g / Saturated Fat 0.5g / Cholesterol 34.5mg / Sodium 711.4mg / Total Carbohydrates 25.0g / Fiber 5.5g / Sugar 0g / Protein 22.3g / WW (Old Points) 4 / WW (Points+) 5

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{ 16 comments… read them below or add one }

1 Liz @ The Lemon Bowl February 15, 2013 at 5:24 am

This recipe is right up my alley! I love capers with anything seafood. Plus let’s be honest, you need a lot of flavor to perk up a Wasa cracker. ;-)

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2 Becky @ Olives n Wine February 15, 2013 at 7:25 am

Oh I looooove tuna salad on crackers and I’m positive that I would love salmon salad on crackers even more! This looks like a great, light weekday lunch option.

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3 Stephanie @ Girl Versus Dough February 15, 2013 at 8:15 am

Ugh, lunch is always the hardest meal of the day for me to come up with something healthy but filling… so this is PERFECT. Yum!

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4 Carla @ Carlas Confections February 15, 2013 at 9:32 am

Love this healthy twist on a “tuna” salad. Love the salmon instead!!!

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5 Donna February 15, 2013 at 11:04 am

Great flavors – and I LOVE those Wasa crackers – so hearty and crunchy. They are always in my pantry.

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6 Sommer@ASpicyPerspective February 15, 2013 at 1:08 pm

Nice! I love tuna salad, so I’d be all over this!

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7 bridget {bake at 350} February 15, 2013 at 1:47 pm

I’m always so lazy at lunch….this looks perfect…and I always have canned salmon around. Perfect!

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8 Anna @ Crunchy Creamy Sweet February 15, 2013 at 3:26 pm

I love Wasa crackers! And this sandwich looks amazing!

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9 Laura (Tutti Dolci) February 15, 2013 at 5:27 pm

Great lunch idea!

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10 kirsten@FarmFreshFeasts February 15, 2013 at 6:50 pm

Love capers, love Wasa. This sandwich is a keeper, Dara!

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11 Kalyn February 16, 2013 at 8:22 am

Oh yes indeed; I’m also a big fan of capers!

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12 Roxana | Roxana's Home Baking February 18, 2013 at 7:40 pm

Lunch is my less favorite meal of the day unless I have plenty of time to sit down and enjoy it. Love your take on tuna salad Dara, quick and delicious

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13 Suzanne February 19, 2013 at 9:47 am

I like this idea for lunch, I’m bad about skipping lunch unless there are leftovers in the fridge. This one meal I could do and not feel guilt!

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