2 (7.5 ounce) cans salmon or 3 (5 ounce) cans tuna
1/3 cup finely diced carrots or celery
¼ cup finely chopped purple cabbage
2 Tablespoons mayonnaise
2 Tablespoons plain yogurt
1 Tablespoon Dijon or brown mustard
1 Tablespoon capers or olives (optional)
Juice from half a lemon or lime
¼ teaspoons ground black pepper
1 large tomato, sliced
Lettuce or other leafy greens
Options: fresh or dried herbs such as dill, sliced avocado
Veggie Salmon or Tuna Salad
Servings: 4-6
Ingredients:
Directions:
- Mix all ingredients (except lettuce tomato, and avocado) in a small bowl until combined.
- Serve on whole wheat bread with lettuce and tomato slices, and sliced avocado, if using.
Recipe courtesy of Maryland WIC Cookbook
Recipe Category
30 minutes or less, No cooking required
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Veggie Salmon or Tuna Salad
Servings: 4-6
Ingredients:
2 (7.5 ounce) cans salmon or 3 (5 ounce) cans tuna
1/3 cup finely diced carrots or celery
¼ cup finely chopped purple cabbage
2 Tablespoons mayonnaise
2 Tablespoons plain yogurt
1 Tablespoon Dijon or brown mustard
1 Tablespoon capers or olives (optional)
Juice from half a lemon or lime
¼ teaspoons ground black pepper
1 large tomato, sliced
Lettuce or other leafy greens
Options: fresh or dried herbs such as dill, sliced avocado
Directions:
- Mix all ingredients (except lettuce tomato, and avocado) in a small bowl until combined.
- Serve on whole wheat bread with lettuce and tomato slices, and sliced avocado, if using.
Recipe courtesy of Maryland WIC Cookbook
Nutrition Facts
4 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 170 | |
| % Daily Value* | ||
| Total Fat 8g | 10% | |
| Saturated Fat 2g | 10% | |
| Trans Fat 0g | ||
| Cholesterol 40mg | 13% | |
| Sodium 530mg | 23% | |
| Total Carbohydrate 4g | 1% | |
| Dietary Fiber 1g | 4% | |
| Total Sugars 3g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 18g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 28mg | 2% | |
| Iron 0mg | 0% | |
| Potassium 186mg | 4% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.