Catching up on Omega-3’s

I am a health conscious dietitian and try to practice what I preach. So of course when I learned of the scientific evidence that eating oily fish is associated with reduced cardiovascular risk and decreased inflammation, I resolved to eat the recommended 3.5 ounces of salmon twice a week.

As time passed and I reflected on my week’s intake of the recommended oily fish (salmon, mackerel, lake trout, herring or sardines) I realized I was falling short every week by one serving. Yes, I had a laundry list of excuses that sounded like many of my own clients,

“My kids don’t like fish.”

“I have to make two meals to accommodate everyone’s tastes.”

“I didn’t have any in the house to prepare.”

“They ran out of fresh salmon at the market.”

“The price was too high this week.”


So my answer to my shortcoming was to purchase canned salmon and come up with a recipe that takes me no longer than fixing  a can of tuna. This is what I came up with:



1 7.5 oz. canned salmon or 1 cup fresh cooked salmon, flaked

1 stalk celery, sliced

1 sliced green onion, sliced

4 slices tomato

shredded lettuce


1 T canola oil

½ T white wine vinegar

1 t Dijon style mustard

½ t fresh thyme

1/8 t minced garlic

cracked black pepper to taste

Directions: Remove skin from salmon and flake. Add to bowl with chopped celery, and green onion. Set Aside. Mix dressing ingredients together and blend. Pour over salmon and mix. Divide between two slices of wheat bread. Add lettuce and tomato. Serves 2.

Nutrition Information (per serving): 288 calories; 28 g protein; 15 g carbohydrate; 13 g fat; 2 g saturated fat ; 86 mg cholesterol; 595 mg sodium

Please let me what you think about this recipe or what  ideas you  have to improve it.

Diane Boyd, M.B.A., R.D., L.D.N.

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