Salmon Salad Bento Lunch

Salmon Salad Bento Lunch

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From: EatingWell Magazine, March/April 2009

Watercress acts as a tasty divider between the salmon salad and crackers. Multicolored peppers and grapes add color to this bento and boost your daily servings of fruits and veggies.

Ingredients 1 serving

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  • ½ cup boneless, skinless canned salmon, flaked (2½ ounces)
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 2 kalamata olives, pitted and diced
  • 1 teaspoon minced red onion, or to taste
  • 1 teaspoon minced fresh parsley
  • 1 teaspoon rinsed and chopped capers
  • ½ cup watercress, tough stems removed
  • 1 ounce small whole-grain crackers, (about 16)
  • 1 cup mixed vegetables, such as bell peppers and carrots, cut into sticks
  • 1 cup mixed grapes

Preparation

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  • Ready In

  1. Combine salmon, oil, lemon juice, olives, red onion, parsley and capers in a small bowl.
  2. Pack the salmon salad, watercress and crackers in one medium container.
  3. Fill another medium container with vegetables and grapes.
  • Make Ahead Tip: Cover and refrigerate the salad (Step 1) for up to 2 days.

Nutrition information

  • Per serving: 522 calories; 26.0 g fat(4.0 g sat); 7.0 g fiber; 58.0 g carbohydrates; 19.0 g protein; 56.0 mcg folate; 45 mg cholesterol; 29.0 g sugars; 12004.0 IU vitamin A; 96.0 mg vitamin C; 188.0 mg calcium; 3.0 mg iron; 708 mg sodium; 772.0 mg potassium
  • Nutrition Bonus: Vitamin A (240% daily value), Vitamin C (160% dv)
  • Carbohydrate Servings: 4
  • Exchanges: 1 starch, 1½ fruit, 2 vegetable, 2 lean meat, 3 fat

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