snack

Salmon Salad on Whole Wheat Crackers

PregnancyAmericanEasyServes 210 min

Canned low-mercury wild salmon mixed with plain Greek yogurt and dill, served on crunchy whole grain crackers.

This simple snack is packed with low-mercury wild salmon, which delivers an essential dose of DHA and omega-3 fatty acids. These healthy fats are crucial during the third trimester as they are pulled heavily by the baby to support rapid brain and retina growth. We paired the salmon with protein-rich Greek yogurt and high-fiber whole grain crackers to offer a satisfying, smaller meal that is easy on the stomach when heartburn or less room makes large meals uncomfortable.

View Nutrition Facts

One serving≈390 kcal · 27 g protein

Calories390 kcal

Protein27 g

Carbs41 g · 2.6g sugar

Fat13 g · 1.7g sat

Fiber6.8 g

Sodium963 mg

Folate43 mcg DFE

Iron3.2 mg

Calcium250 mg

Choline82 mg

Iodine60 mcg

Vitamin D325 IU

Vitamin B122.5 mcg

DHA + EPA650 mg

Zinc2.3 mg

from its ingredients

Ingredients

1 can (5-6 oz) wild salmon, drained
¼ cup plain Greek yogurt
1 stalk celery, finely diced
1 tbsp fresh dill, chopped
½ lemon, juiced
1 tsp Dijon mustard
¼ tsp salt
¼ tsp black pepper
4 oz whole grain crackers

Method

1In a medium bowl, flake the drained salmon with a fork.
2Add the Greek yogurt, diced celery, dill, lemon juice, Dijon mustard, salt, and black pepper.
3Stir everything together until well combined and creamy.
4Serve immediately alongside whole grain crackers for scooping, or store in the fridge until ready to eat.

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