Name: Salmon Melts
Prep time: 20 min
Total time: 25 min
Ingredients: 8 ounces cooked salmon, flaked; 0.25 cup finely chopped green onions (2); 0.25 cup finely chopped red sweet pepper; 2 tablespoons fat-free mayonnaise dressing; 2 tablespoons light sour cream; 2 teaspoons lemon juice; 0.25 teaspoon bottled hot pepper sauce; 2 whole-wheat English muffins, split and toasted; 4 slices tomato; 1 cup arugula or watercress; 0.5 cup shredded part-skim mozzarella cheese (2 ounces)

Salmon Melts

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It's a slightly fancier tuna melt when you use salmon! Blended with sweet pepper, mayonnaise and sour cream, kicked up just a notch with some hot sauce, these salmon melts are topped with tomato, arugula and mozzarella and popped under the broiler.

EatingWell Test Kitchen

Updated on July 10, 2019

Prep Time:

20 mins

Additional Time:

5 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Egg Free High-Protein Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

8 ounces cooked salmon, flaked
¼ cup finely chopped green onions (2)
¼ cup finely chopped red sweet pepper
2 tablespoons fat-free mayonnaise dressing
2 tablespoons light sour cream
2 teaspoons lemon juice
¼ teaspoon bottled hot pepper sauce
2 whole-wheat English muffins, split and toasted
4 slices tomato
1 cup arugula or watercress
½ cup shredded part-skim mozzarella cheese (2 ounces)

Directions

Preheat broiler. In a medium bowl, stir together salmon, onions, sweet pepper, mayonnaise, sour cream, lemon juice, and hot pepper sauce. Arrange English muffin halves on a baking sheet. Top evenly with tomato slices, arugula, salmon mixture, and the cheese. Broil 4 to 5 inches from the heat for 3 to 4 minutes or until cheese melts and bubbles.

Nutrition Facts (per serving)

244	Calories
11g	Fat
17g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 topped muffin
Calories 244
% Daily Value *
Total Carbohydrate 17g	6%
Dietary Fiber 3g	11%
Total Sugars 5g
Protein 20g	39%
Total Fat 11g	14%
Saturated Fat 3g	17%
Cholesterol 48mg	16%
Vitamin A 771IU	15%
Vitamin C 20mg	22%
Folate 54mcg	13%
Sodium 348mg	15%
Calcium 231mg	18%
Iron 1mg	7%
Magnesium 51mg	12%
Potassium 422mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.