lunch

Salmon Salad Sandwich

PreconceptionAmericanEasyServes 220 min

Cooked flaked salmon mixed with Greek yogurt and celery, served on whole wheat bread.

Salmon is a true fertility powerhouse, delivering high levels of omega-3 fatty acids and vitamin D which support balanced hormone production for both partners. By mixing it with Greek yogurt instead of mayonnaise, you add a great boost of whole-food protein and gut-friendly probiotics without heavy saturated fats. Served on whole wheat bread with a handful of fresh spinach, this lunch provides steady complex carbohydrates and crucial folate to protect sperm DNA and prepare her body for conception.

View Nutrition Facts

One serving≈440 kcal · 36 g protein

Calories440 kcal

Protein36 g

Carbs34 g · 5.5g sugar

Fat18 g · 3.7g sat

Fiber5.8 g

Sodium821 mg

Folate106 mcg DFE

Iron2.6 mg

Calcium173 mg

Choline96 mg

Iodine74 mcg

Vitamin D600 IU

Vitamin B123.8 mcg

DHA + EPA2,400 mg

Zinc2 mg

from its ingredients

Ingredients

8 oz salmon, cooked and flaked
¼ cup plain Greek yogurt
2 celery stalks, finely diced
¼ red onion, finely diced
1 tbsp fresh dill, chopped
½ lemon, juiced
1 tbsp Dijon mustard
¼ tsp salt
¼ tsp black pepper
4 slices whole wheat bread, toasted
1 cup fresh baby spinach

Method

1If starting with raw salmon, quickly pan-fry or bake at 400°F for about 10 minutes until cooked through and opaque. Let cool slightly, then flake with a fork.
2In a medium mixing bowl, combine the Greek yogurt, diced celery, diced red onion, dill, lemon juice, Dijon mustard, salt, and black pepper. Stir well.
3Gently fold the flaked salmon into the yogurt mixture until evenly coated.
4Layer the fresh spinach on two slices of toasted whole wheat bread.
5Divide the salmon salad evenly over the spinach, top with the remaining bread slices, slice in half, and serve.

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