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Posted by on Oct 1, 2012 in Easy, Healthy, Lunch, Seafood | 4 comments

Healthy Salmon Melt

Healthy Salmon Melt

Most of my posts have consisted of unhealthy dishes but when reading through them you can see I do attempt to eat in a healthy way whenever I can.  This one, Healthy Salmon Melt is a perfect simple lunch or snack.  My everyday foods (excluding the Cajun dishes) are fairly healthy.  It is important to me.  I grew up with a nurse for a mom and there was always an emphasis on health instead of weight.  That’s also how I raise my children.  I think it’s the best approach.

So my lunch today was a healthy salmon salad (like tuna salad only using canned or prepackaged salmon) and I turned it into a melt.  It was really good and oh so healthy!

My Invisible Corwn

I started with a sprouted grain bread.  It’s flourless so it’s gluten free and has a super low glycemic index which means it doesn’t cause spikes in blood insulin levels.  It’s dense and filling and kept in the fridge so it lasts a long time.  I don’t mind it refrigerated becasue I always toast it.  That’s the first healthy part of the meal.  Second is the salmon.  It has wonderful healthy fats and is one of the best types of fish you can eat.  And third, I used very little mayonnaise (although I always use the olive oil mayo for the olive oil in, it is also a healthy fat that we all need) and greek yogurt which is fat free and loaded with protein.  I used a locally grown organic tomato as well.  The only questionable thing was the cheese.  I can’t go a day without cheese.  I just love it so!  Pair this with a small green salad and you can’t do better for a quick healthy lunch!

My Invisible Crown

I first toasted a slice of the bread.

My Invisible Crown

Then I quickly mixed up the ingredients for the salmon salad.  It would be great just on crackers as well.

I love Wickles!  That’s the pickles I used.  I’m not sure in what states they are sold but if you can get our hands on a bottle, try them out.  They’re wonderful.  All sweet and spicy at the same time.  They also make a Wickles relish but I was out so I just roughly chopped them and add with the mayo, a little salt and pepper and the plain greek yogurt.  I then piled the healthy salmon salad on the toasted bread and added a slice of my cheese.  I used jalapeno white cheddar but use the cheese you like!

My Invisible Crown

I put it on a piece of foil rather than dirty up any dishes (it works so well on anything that’s not super heavy…I do it all the time) and popped it in the over to broil and melt the cheese.

Cut the tomato in a thick slice and place it on top.  I put the tomato on last because I detest warm tomatoes.  Don’t forget to season with salt and pepper.  Serve!  Here’s the printable:

Healthy Salmon Melt

  • 3 oz package of pink wild alaskan salmon
  • 1 teaspoon olive oil mayo
  • 1 teaspoon or more plain greek yogurt
  • pickle relish (if you like…you could always use dill if you don’t like sweet)
  • 1 slice of your favorite cheese
  • 1 slice thick wheat bread, toasted
  • 1 thick slice of tomato
  • salt and pepper to taste

Mix together salmon, mayo, yogurt, relish with salt and pepper.  Spread onto toasted slice of bread and top with cheese.  Broil until cheese is melted and top with salted tomato slice.  So quick.  So easy and so healthy!

My Invisible Crown

What’s your favorite quick, healthy lunch?


  1. Brooklyn (especially) loved the Wickles that you sent us! I need to try something similar to this, although as almost always, I don’t know of any gluten free bread here. It may exist, but I don’t know of any.

    • We love Wickles too. I had forgotten I sent them. I hoped maybe someone there would like them. For this, you wouldn’t have to use gluten free bread. That’s not imperative. I just love the Ezekiel 4.9 because it’s made from sprouted grain (which is supposed to be much better for you I think because it’s living or was when baked?) and the gluten free is just a bonus. You should try it with regular wheat.

    • Oh yea! I just put it up today to try and share more recipes. If you like tuna salad at all you’ll love this and even healthier. Thanks so much for your comment!

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