Nutritional Salmon Salad Sandwich

A twist on the traditional Tuna Salad Sandwich, the Salmon Salad provides a higher nutritional value without the huge price and time investment jump of blackened or grilled salmon. Salmon has 4 times the amount of Omega-3s, with higher protein and lower calories, with some exceptions. It is also lower on the food chain, resulting in less toxins present in the fish. Yay! So there is less to worry about as far as any additional unknowns you may but putting into your body.

Some other things to keep in mind when looking at the canned salmon selection, you will want to find a de-boned, de-skinned version of this if possible. Because if not, you will have to do this yourself. A can of salmon does NOT look like a can of tuna when you pull it out of the can. So like me, you may have to just pull off a few of these unwanteds.

None-the-less, this is DELICIOUS and definitely has a stronger flavor than tuna fish. A must try.

Makes 4 servings

Serving Size: 1 Sandwich


14 ounces of canned boneless, skinless wild Alaskan Salmon, drained

1/4 Cup Red Onion                                        2 Tablespoons Lemon Juice

1/4 Teaspoon Ground Pepper                    1 Tablespoon Extra-Virgin Olive Oil

4 Tablespoons Reduced Fat Whipped Cream Cheese

8 Slices of Wheat Bread                               4  Slices of Tomato

Romaine Lettuce


1. Dice Onions, and I used Cherry tomatoes but definitely recommend full tomato slices. There wasn’t enough balance with just the cherry tomatoes.

2. Combine onions, olive oil, lemon juice ground pepper and salmon in a bowl.

3. Smear whipped cream cheese on 1 side of bread and top with salmon. ( I use whipped low fat cream cheese because it spreads much easier than non-whipped, meaning you end up using less 🙂  ).

4. Top with your tomatoes (2 slices may even be delicious), lettuce and second piece of bread. And EAT!

I always wanted to give this a try and I’m glad that I did. It’s definitely a twist on tuna fish and has it’s own little quirks, but worth it. It takes no time to make and you can brag to people about your salmon sandwich that you brought for lunch (doesn’t it just sound so posh?? haha). Anyways, after trying it once, here are a few things that I would have done a bit differently to make it better:

1: Used a full tomato as opposed to cherry tomatoes. It will contrast the flavor and texture of the salmon more making it a much fuller flavor. Definitely substitute this!

2: I would try some other fuller flavored breads, such as pumpernickel or rye because the strong grain flavor would give the salmon that almost blackened flavor that we are all used to.

3:Use the larger leaves of lettuce that you get from a head of lettuce if possible, because it will just stay on the sandwich a bit better!



Excellence all around. It will vary depending on the brand of salmon that you use and the bread of course, but those are the main contributors to calories and carbs. I used a Low Carb, Low calorie bread that was only 45 calories per slice! And the Salmon was a total of 100 calories. Not to mention the 12g of protein in the salmon and no sugars! Just take a look at the labels of the products you use to see exactly what you are consuming. But with this recipe, there’s nothing to worry about!


Let me know what your thoughts are on this! I know its a bit different than what we are all used to.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s