Salmon Melt

Salmon Melt is on the menu for “Fish Friday” in my house. The Meal Themes strategy uses categories to spark culinary inspiration. After all, there are endless dinner possibilities and decision fatigue is a real thing. But imagine if you only had to decide dinner within a narrow category, like Taco Tuesday, Breakfast for Dinner, Stir-Fry or Soup Night, etc.

What’s a Salmon Melt?

A Salmon Melt is an open-faced sandwich that uses canned salmon. Tuna melts are a more popular variation; however, why not bump up those omega 3 fats by using canned salmon? Omega 3 fats are anti-inflammatory and support heart health, immunity, mental health along with healthy eyes and skin. Specifically, the EPA and DHA fatty acids (in Omega 3’s) help with maintaining integrity of the brain cell membrane, to send signals to other parts of the body and reduce inflammation. Additionally, salmon contains vitamin D which can help with management of depression and support immune functioning.

What about Dietary Omega 3’s?

Health Canada recommends adults aim for at least two servings of fish per week. This would approximately meet the recommended (500 mg) dosage of DHA and EPA daily. However, most people are not even getting to 100 mg of EPA and DHA daily. Try your best to consume adequate omega 3’s (through diet) and if necessary, your dietitian can recommend supplements. Using Meal Themes like Fish Friday or Mood-Boost Wednesday could remind us to plan meals that are rich in Omega 3 fats.

• Prep Time: 5 – 10 minutes
• Cook Time: 10 minutes
• Serves: 2

Ingredients:

• 1 can (5-6 oz) salmon
• A stalk celery, chopped
• 1 Tbsp plain Greek or regular yogurt
• 1 Tbsp low fat mayo
• ½ – 1 tsp chili powder
• ¼ tsp oregano
• ½ – 1 tsp paprika (I used smoked paprika)
• Unsalted sunflower seeds
• ½ tsp lemon juice
• Kosher salt and pepper to taste
• ½ cup of cheddar cheese, grated

Optional: Sriracha for little extra heat.

• Small Pita Rounds, English muffin, Low FODMAP bread or Gluten Free bread

Garnish: Italian Parsley or Green Onions

Salmon Melt Directions:

1. Firstly, drain canned salmon and place in bowl for mixing other ingredients. Remove any large bones and smash the tiny ones for a calcium boost.
2. Secondly, add in your celery, yogurt, mayonnaise, spices, sunflower seeds, lemon juice, and season with salt and pepper to taste. Be sure to taste the filling here to ensure it’s to your liking. Add extra lemon or seasoning as needed. Stir ingredients to combine.
3. Next, add salmon salad to English muffin and top with cheese.
4. Bake Salmon Melt in the oven at 350F for 10 minutes or until cheese melts.
5. Finally, garnish with fresh herbs and serve with balsamic drizzle, if desired.

Salmon Melt

Yield: 2

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

This Salmon Melt is flavourful with the warm chili and paprika spcies. Ready in minutes!

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Ingredients

• 1 can (5-6 oz) salmon
• 1 stalk celery, chopped
• 1 Tbsp plain Greek or regular yogurt
• 1 Tbsp low fat mayo
• ½ tsp chili powder
• ¼ tsp oregano
• ½ tsp paprika (I used smoked paprika)
• 1/2 tbsp sunflower seeds
• ½ tsp lemon juice
• Kosher salt and pepper to taste
• ½ cup of cheddar cheese, grated
• Optional: Sriracha for little extra heat.
• Small Pita Rounds or English muffin
• Garnish: Parsley or Green Onions

Instructions

1. Firstly, drain canned salmon and place in bowl for mixing other ingredients. Remove any large bones and smash the tiny ones for a calcium boost.
2. Secondly, add in your celery, yogurt, mayonnaise, spices, sunflower seeds, lemon juice, and season with salt and pepper to taste. Be sure to taste the filling here to ensure it’s to your liking. Add extra lemon or seasoning as needed. Stir ingredients to combine.
3. Add salmon salad to English muffin and top with cheese.
4. Bake Salmon Melt in the oven at 350F for 10 minutes or until cheese melts.
5. Garnish with fresh herbs and serve with balsamic drizzle, if desired.