Salmon BLT

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation


1 salmon fillet, skinned (about 250 g/8 oz)

25 mL (2 tbsp) light mayonnaise

15 mL (1 tbsp) prepared relish

2 cloves garlic, minced

1 mL (1/4 tsp) freshly ground black pepper

2 slices turkey bacon

2 large lettuce leaves

1 small tomato, sliced

3 slices whole-grain bread, toasted (if desired)

Salmon BLT

A bacon-lettuce-and-tomato sandwich on the go can be filled with high fat
bacon and not much protein. This open-faced sandwich is packed with protein and
flavour that is easy to enjoy for lunch with a knife and fork or a light dinner
with a crunchy green salad.

Tip: Look for tail end pieces of salmon to use for this sandwich as they are thinner and easier to fit onto the bread.

Servings: 3

Difficulty level: Easy wow

Nutritional Information

Calories: 284

Protein: 21 g

Total fat: 14 g

Saturated fat: 3 g

Cholesterol: 52 mg

Carbohydrate: 19 g

Fibre: 3 g

Sugars: 5 g

Sodium: 452 mg

Potassium: 450 mg


Place salmon on small parchment or foil lined baking sheet.

In small bowl, stir together mayonnaise, relish, garlic and pepper. Spread over top of salmon and roast in 220 C (425 F) oven for about 10 minutes or until fish flakes when tested. Cut into 3 pieces.

Meanwhile, in skillet or microwave, cook bacon until browned. Cut each into 3 pieces.

Cover bread with lettuce, tomato and bacon. Top with salmon and serve.

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.

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