Favorite Salmon Salad Sandwich: Packed with Protein and Healthy Fats

salmon-salad-on-toast

Offering healthy fats to kids is easy when you keep a can of wild salmon on hand to make a simple open-face Salmon Salad Sandwich. The process is easy and doesn’t require any fancy tools—and a yummy meal can be ready in about 5 minutes!

salmon salad with toast on kids plates

Salmon Salad Sandwich

This recipe for Salmon Salad is a simple mix of canned wild salmon and a few flavorings. It’s a protein-packed riff on tuna salad that’s mild in flavor and includes a nice dose of the healthy fats our kids need for proper brain development.

It’s also a great meal for a busy parent since it’s loaded with long-lasting energy and comes together really quickly. And it’s much more affordable than buying fresh or frozen salmon.

Salmon for Baby

I love to serve this Salmon Salad on lightly toasted bread for an open-face sandwich that’s easy for toddlers to eat. Or serve side-by-side toast for a baby eating finger foods. This is something that both of my girls enjoyed when they were babies and 1-year-olds.

(They grew to have stronger opinions about the recipe when they were 2, and the older one has come back around to it many years later!)

Ingredients You Need

To make this recipe you’ll need the following ingredients.

ingredients in salmon salad on countertop.
  • Canned wild salmon: Look for this near the tuna. It is sold in a can and may also be sold in a pouch.
  • Plain Greek yogurt or mayo: These work similarly so you can use either one.
  • Dijon mustard: This adds a little extra flavor.
  • Relish: Sweet pickle relish adds even more flavor to this recipe and reduces the need to add many other herbs and spices.
  • Dried parsley: You can also use dried oregano if you prefer.

Step-by-Step Instructions

Here’s a look at the 5-minute process involved in making this recipe.

ingredients for salmon salad in bowl
  1. Drain the liquid from the canned salmon.
  2. Add all ingredients to a bowl.
  3. Mix well with a fork to combine thoroughly, mashing up the bones if your salmon has any. (They blend right in and add a load of calcium.)
  4. Serve on toast or as a dip with dippers.
mixed salmon salad in bowl on counter

Where can I find canned salmon?

You should be able to find it in most grocery stores near the canned tuna. If you don’t see it in your store, you can also order it online. I like the 365 Whole Foods brand since the can is BPA-free. Canned salmon is a very affordable way to serve wild salmon to your family.

A 14.5-ounce can is typically $4-$5 and a pound of fresh or frozen wild salmon can be two or three times that amount.

TIP: You want to mash and mix to ensure that you crush the bones and incorporate the flavors.

Is it OK to eat the bones in the salmon?

Yes! They are very soft and crush up easily so you can’t tell they are there, and they are a great source of calcium—especially for kids who can’t or don’t eat dairy. Do make sure you crush them up well so the salad is smooth.

salmon salad on toast with cucumber and mango

How to Store

If you put it into an airtight container, it will last for 3-5 days. It’s a great recipe to make ahead of time and pull out during the week for quick meals. It’s something I love to have on hand for myself since the protein and fat content are sure to help me stay full even when I’m chasing the kids around!

salmon salad in little bowl with cucumbers and mango

Best Tips for Success

  • Used canned “wild” salmon for the most healthy fats.
  • Leave the skin and bones in with the meat of the salmon for the most nutrition.
  • Mash and mix the ingredients to crush the bones. The salmon bones add calcium and will go unnoticed when you mash the ingredients well.
  • Include additional relish or mustard to taste as desired.
  • Use dairy-free mayo instead of Greek yogurt for a nondairy alternative.
  • Serve as a dip with crackers or toast sticks or as the filling of a sandwich for kids.

Related Recipes


I’d love to hear what your family thinks of this recipe so please comment below to share.

salmon-salad-on-toast
  • Drain the salmon.

  • Add all ingredients to a bowl.

  • Mix well with a fork to combine thoroughly. You want to mash and mix to ensure you crush the bones and incorporate the flavors.

  • Serve on toast or as a dip with dippers.

  • Store chilled for up to 5 days in an airtight container.
  • Mash and mix the ingredients to crush the bones. The salmon bones add calcium and will go unnoticed when you mash the ingredients well.
  • Use additional relish or mustard to taste as desired.
  • Use vegan mayo instead of Greek yogurt for a nondairy alternative.

Calories: 157kcal, Carbohydrates: 2g, Protein: 25g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 1g, Trans Fat: 1g, Cholesterol: 86mg, Sodium: 492mg, Potassium: 368mg, Fiber: 1g, Sugar: 1g, Vitamin A: 81IU, Vitamin C: 1mg, Calcium: 306mg, Iron: 1mg

This post was first published May 2019.


Source link

Leave a Reply

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

Open chat