A refreshing twist on the traditional tuna salad sandwich. Recipe courtesy of Oregon State University Dietetic Intern Julie Thomas, MS
This salad is packed with heart healthy omega-3 oils. Serve with plain fat free yogurt and lemon wedges as a healthy substitute for tartar sauce. If desired, substitute pita with whole grain bread or crackers.
¾ cup canned Alaskan salmon
3 tablespoons plain fat-free yogurt
1 tablespoon lemon juice
2 tablespoons red bell pepper, minced
1 tablespoon red onion, minced
1 teaspoon capers, rinsed and chopped
Pinch of dill, fresh or dried
Black pepper to taste
3 lettuce leaves
3 pieces small whole wheat pita bread
Mix first 8 ingredients together in a small bowl to make a salmon salad. Place 1 lettuce leaf and 1/3 cup salmon salad inside each pita.
Serving size: 1 pita sandwich
180 calories, 4 g total fat, 0.5 g saturated fat, 19 g carbohydrates, 19 g protein, 3 g fiber, 420 mg sodium, 331 mg potassium, 43 mg magnesium, 60 mg calcium