• Home
  • Recipes
    • Appetizers
    • Beverages
    • Breakfast
    • Desserts
    • Entrees
    • Gluten Free
    • Salads
    • Side Dishes
    • Snacks
    • Soups
    • Vegan
    • Vegetarian Recipes
  • 30 Minute Meals
  • Meal Plans
  • Healthy Living & Weight Loss
    • Exercise
    • Weight Loss
    • Healthy Living Tips
  • About
    • About Me
    • Work with Me
    • FAQ
    • Privacy Policy
  • Contact

Light Salmon Melt Recipe

Aug 26, 2019 by Dara 1 Comment

72shares
  • 64
  • 8
Jump to Recipe
Save these light salmon melts for a busy weeknight. Simple, healthy and tasty! 172 calories and 4 Weight Watchers Freestyle SP #salmon #healthyeating #weightwatchers

Dinner or lunch in less than 15 minutes! This light salmon melt recipe has all of the flavor of the original with a fraction of the calories. 172 calories and 4 Weight Watchers Freestyle SP
Dinner or lunch in less than 15 minutes! This light salmon melt recipe has all of the flavor of the original with a fraction of the calories. 172 calories and 4 Weight Watchers Freestyle SP #salmon #light #weightwatchersrecipes

Light Salmon Melt Recipe

This light salmon melt recipe comes to the rescue when meal planning falls by the wayside, and operating a can opener plus toasting bread are the only cooking skills I can muster when dinnertime rolls around. Pathetic, I know! But we all need to give ourselves a break once in awhile. That’s where this sub-15 minute recipe comes into play.

More often than not, I’m low on cans of tuna for making easy tuna melts, but almost always have canned salmon on hand. This lightened-up version boasts a good dose of veggies, lean protein, fiber and plenty of flavor.

Salmon, diced celery, diced bell pepper, capers and mayonnaise in a glass bowl.

How to lighten up salmon salad:

  • When it comes to pasta salads, I veer away from mayo-based dressings, opting for vinaigrettes instead. But I’m not opposed to using a bit of mayo in chicken, tuna or salmon salad.
  • Instead of using mayonnaise exclusively, use a half and half mixture of mayo and plain Greek yogurt, which lower the calorie count and adds a bit of tang to the mixture.
  • Add additional moisture by relying on vegetables. In this recipe, I mixed diced celery and red bell pepper with the salmon, and topped each melt with a slice of tomato.

Salmon salad mixture on an English muffin, topped with tomato slices and Cheddar cheese.

Tips for making this salmon melt recipe:

  • Start with whole wheat English muffins and split them in half crosswise. Lightly toast them under the broiler. Watch them carefully because they will burn in a flash! It should take no more than 1 minute.
  • Drain the canned salmon and break it up with a fork in a bowl. Add the yogurt, mayo, bell pepper, celery, salt and pepper, and mix to combine.
  • The extra pop of flavor? Capers, of course! To be honest, I can’t eat salmon salad without these briny little morsels. My mum has always added capers to salmon salad, and I see no reason to fix what isn’t broken! 🙂
  • Layer some of the salmon mixture, sliced tomato and sharp white Cheddar cheese on each English muffin half. If you don’t have white Cheddar cheese, regular Cheddar, Gruyere or pepper Jack will work.
  • Pop them under the broiler and melt the cheese. Two minutes or so should do the trick.
  • Serve with a green salad or cup of vegetable soup to round out the meal.

Easy light dinner! This light salmon melt recipe takes less than 15 minutes to make and is perfectly cheesy and delicious. 172 calories and 4 Weight Watchers Freestyle SP #salmonrecipes #wwfreestyle

Other 15-minute dinner recipes:

15-Minute Wonton Soup with Mushrooms & Chard {Cookin’ Canuck}
Quick Curry Salmon Recipe {Cookin’ Canuck}
15-Minute Light Taco Soup {The Creative Bite}
Easy 15-Minute Lo Mein {Ahead of Thyme}

Save these light salmon melts for a busy weeknight. Simple, healthy and tasty! 172 calories and 4 Weight Watchers Freestyle SP #salmon #healthyeating #weightwatchers

Dinner or lunch in less than 15 minutes! This light salmon melt recipe has all of the flavor of the original with a fraction of the calories. 172 calories and 4 Weight Watchers Freestyle SP #salmon #light #weightwatchersrecipes

Light Salmon Melt Recipe

Dinner or lunch in less than 15 minutes! This light salmon melt recipe has all of the flavor of the original with a fraction of the calories. 172 calories and 4 Weight Watchers Freestyle SP
5 from 1 vote
Print Pin Rate
Course: Sandwiches
Cuisine: American
Keyword: Salmon Melt
Prep Time: 10 minutes
Cook Time: 3 minutes
Total Time: 13 minutes
Servings: 6 Servings
Calories: 172.1kcal
Author: Dara Michalski | Cookin' Canuck

Ingredients

  • 3 whole wheat English muffins (I used Orowheat), split in half
  • 6 ounces canned salmon in water, drained
  • 2 tablespoons plain nonfat Greek yogurt
  • 1 1/2 tablespoons light mayonnaise
  • 1/2 red bell pepper, cut into 1/4-inch dice
  • 1 large celery stalk, cut into 1/4-inch dice
  • 1 tablespoons capers, drained
  • 1/4 teaspoon ground pepper
  • 1/8 teaspoon kosher salt, or to taste
  • 6 slices tomato (large)
  • 2 ounces sharp white Cheddar cheese, thinly sliced

Instructions

  • Preheat the broiler and set the rack 6 to 8 inches from the heat. Place the English muffin halves, cut side up, on a baking sheet. Cook under the broiler until toasted, about 1 minute. Watch carefully so they don’t burn.
  • In a medium-sized bowl, stir together the salmon, yogurt, mayonnaise, bell pepper, celery, capers, pepper and salt.
  • Divide the salmon mixture between the 6 English muffin halves. Top with the tomato slices and Cheddar cheese slices.
  • Broil until the cheese is melted, about 2 minutes. Watch carefully so that the cheese doesn’t burn.
  • Serve.

Notes

Weight Watchers Points: 4 (Freestyle SmartPoints), 4 (Points+)

Nutrition

Serving: 1Melt | Calories: 172.1kcal | Carbohydrates: 16.4g | Protein: 11.8g | Fat: 6.6g | Saturated Fat: 2.6g | Cholesterol: 27mg | Sodium: 311.9mg | Fiber: 2.5g | Sugar: 3.5g
Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

Signature

Filed Under: 30 Minute Meals, Entrees, Sandwiches, Seafood Recipes

« Healthy Meal Plan {Week 103}
Buffalo Chicken Sweet Potato Recipe »

 

Ready to create a healthy lifestyle through food, exercise & habits?

Subscribe by email to get recipes, tips and game plans delivered to your inbox!

Comments

  1. Ann says

    Oct 16, 2019 at 4:51 am

    5 stars
    WOW! I’ve never tried these! That’s right up my alley. Super easy to make and good for lunch (especially when you’re hungry and don’t wanna spend time cooking). I have a hunch that these sandwiches are gonna be something my kids will be constantly craving. Dying to give it a go. Really in the mood for something like this. Thank you for this treasure Dara! I’m so lucky to have come across your blog.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

WELCOME TO COOKIN CANUCK

I'm Dara, a Canadian living in the U.S. and sharing my favorite healthy recipes, as well as healthy lifestyle tips. My cooking motto is that healthy eating never needs to be boring!
Read More…
  • Facebook
  • Google+
  • Instagram
  • Pinterest
  • RSS
  • StumbleUpon
  • Twitter

Ready to create a healthy lifestyle with easy, homemade recipes?

Subscribe by email to get recipes delivered to your inbox!

COPYRIGHT © 2019 • Cookin Canuck