Canned salmon is an essential cupboard staple and a convenient way to get the omega-3 benefits of oily fish, as well as useful calcium (from the salmon bones).
Serves 4
Preparation Time: 20 minutes
Ingredients
6 tablespoons reduced-fat mayonnaise
2 tablespoons rice vinegar
1 tablespoon grated fresh root ginger
11⁄2 teaspoons wasabi powder
1 teaspoon mirin
7 ounces canned salmon, drained and flaked
2 tablespoons chopped spring onions
1 tablespoon sesame seeds, toasted
8 slices pumpernickel bread
1⁄3 cucumber, thinly sliced
3 ½ ounces trimmed watercress sprigs, rinsed and dried
Serves 4
Preparation Time: 20 minutes
Ingredients
6 tablespoons reduced-fat mayonnaise
2 tablespoons rice vinegar
1 tablespoon grated fresh root ginger
11⁄2 teaspoons wasabi powder
1 teaspoon mirin
7 ounces canned salmon, drained and flaked
2 tablespoons chopped spring onions
1 tablespoon sesame seeds, toasted
8 slices pumpernickel bread
1⁄3 cucumber, thinly sliced
3 ½ ounces trimmed watercress sprigs, rinsed and dried
Directions
1. Whisk 3 tablespoons of the mayonnaise with the rice vinegar, ginger, wasabi powder and mirin in a medium bowl. Add the salmon, spring onions and sesame seeds. Mix well.
2. Spread the remaining 3 tablespoons mayonnaise over one side of each slice of bread. Divide the salmon mixture among four of the slices, spreading evenly. Top with cucumber slices and watercress. Set the remaining bread slices on top. Cut the sandwiches in half to serve.
Per serving: 284 calories, 18g protein, 25g carbohydrate, 3g fiber, 13g total fat (2g saturated fat), 19mg cholesterol, 1.8g salt.
Tip: Toast the sesame seeds in a small, dry frying pan, stirring constantly, for 2–3 minutes or until light golden and fragrant.
Ingredient notes:
▪ Wasabi, the pungent sushi condiment sometimes called Japanese horseradish, is made from the stalk of a semi-aquatic member of the cabbage family. You can find both wasabi paste and powder (mix with water) in the ethnic foods section of most supermarkets.
▪ Mirin is a sweet wine made from glutinous rice. It has a low alcohol content. Look for it in the ethnic foods section of supermarkets.
1. Whisk 3 tablespoons of the mayonnaise with the rice vinegar, ginger, wasabi powder and mirin in a medium bowl. Add the salmon, spring onions and sesame seeds. Mix well.
2. Spread the remaining 3 tablespoons mayonnaise over one side of each slice of bread. Divide the salmon mixture among four of the slices, spreading evenly. Top with cucumber slices and watercress. Set the remaining bread slices on top. Cut the sandwiches in half to serve.
Per serving: 284 calories, 18g protein, 25g carbohydrate, 3g fiber, 13g total fat (2g saturated fat), 19mg cholesterol, 1.8g salt.
Tip: Toast the sesame seeds in a small, dry frying pan, stirring constantly, for 2–3 minutes or until light golden and fragrant.
Ingredient notes:
▪ Wasabi, the pungent sushi condiment sometimes called Japanese horseradish, is made from the stalk of a semi-aquatic member of the cabbage family. You can find both wasabi paste and powder (mix with water) in the ethnic foods section of most supermarkets.
▪ Mirin is a sweet wine made from glutinous rice. It has a low alcohol content. Look for it in the ethnic foods section of supermarkets.
(sources from readers digest)
