Salmon Salad Bento Lunch

March/April 2009

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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

Makes: 1 serving

Active Time:

Total Time:


  • 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


  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.


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

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Ease of Preparation
Total Time
15 minutes or less
Main Ingredient
Preparation/ Technique
March/April 2009
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