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Salmon Salad Bento Lunch

:  March/April 2009

Your rating: None Average: 4.1 (22 votes)

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.


Salmon Salad Bento Lunch Recipe

Makes: 1 serving

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High calcium | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 1/2 cup boneless, skinless canned salmon, flaked (2 1/2 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
  • 1/2 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

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Preparation

  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.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the salad (Step 1) for up to 2 days.

Nutrition

Per serving: 527 calories; 27 g fat ( 4 g sat , 14 g mono ); 45 mg cholesterol; 58 g carbohydrates; 19 g protein; 7 g fiber; 695 mg sodium; 762 mg potassium.

Nutrition Bonus: Vitamin A (240% daily value), Vitamin C (180% dv), Potassium (22% dv), Calcium (20% dv), Iron (15% dv).

Carbohydrate Servings: 3 1/2

Exchanges: 1 starch, 1 1/2 fruit, 2 vegetable, 2 lean meat, 3 fat


More From EatingWell

Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Everyday favorites
Kid-friendly
Make ahead instructions
Type of Dish
Main dish, complete meal
Main dish, fish/seafood
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
15 minutes or less
Health & Diet Considerations
Low cholesterol
Low saturated fat
Heart healthy
High calcium
High fiber
High potassium
Servings
1
Main Ingredient
Fish
Preparation/ Technique
No-cook
Meal/Course
Lunch
Season
Spring
Summer
Fall
Winter
Publication
March/April 2009
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