CARE Recipe: Salmon Dill Spread on Toast

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CARE Recipe: Salmon Dill Spread on Toast

This recipe is great with either canned salmon or left-over salmon from the night before. What is unique to canned salmon is the cost savings and convenience to use when preparing mid-day meals like lunch. Canned salmon is high in omega-3 fatty acids and also has a high calcium contents if bought with the bones and skin (sounds much more ‘advanced’ than it really is, you can’t tell at all once mixed).

  • Total Time: 10 minutes
  • Yield: 1 1x

Ingredients

Scale
  • 2 ounces canned salmon (Pacific, wild, with bones recommended)
  • 1/4 cup fresh farmer’s cheese, (skim ricotta or cottage cheese could be substituted)
  • 1 plum tomato, seeds and juice removed, diced
  • 1 tablespoon minced fresh dill
  • 1 garlic clove, minced
  • 1 teaspoon extra virgin olive oil
  • 1 slice sprouted grain bread
  • 1 banana or other serving of fruit on the side

Instructions

  1. In a small bowl, mix all ingredients – except bread and banana.
  2. Toast bread and top with salmon spread.
  3. Enjoy with banana on the side.

Notes

  • As mentioned above, you could also substitute another soft, fresh cheese – like 2% cultured cottage cheese, quark, or ricotta. Farmer’s cheese actually starts out as cottage cheese and then is pressed in a cheese cloth to remove the excess whey making it firmer and more spreadable.
  • This recipe easily doubles or triples so that you can utilize the entire can of salmon.

Nutrition

  • Calories: 405
  • Sugar: 17g
  • Sodium: 639mg
  • Fat: 15g
  • Saturated Fat: 5g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 44g
  • Fiber: 6g
  • Protein: 25g
  • Cholesterol: 68mg

Keywords: tasty calcium rich canned salmon lunch

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