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Healthy Sandwich Alert

Avocado meets Smoked Salmon
April 30, 2017
This easy open-faced sandwich recipe is the perfect light lunch option or post-workout snack. Colourful ingredients like salmon and avocado add loads of fun to your plate (You eat with your eyes first after all!). Fibre-rich rye will keep you full for a long time, while the fresh herbs provide a flavourful variety.

WHAT YOU NEED (SERVES 4):

2 avocados

1 clove of garlic, minced

Salt and pepper

Fresh lemon juice

4 slices of whole-grain rye bread, about 200 g

A few slices smoked salmon, about 160 g

Fresh herbs, such as parsley, dill or chives

Fresh chillies, chopped

Optional: a dollop of sour cream

HOW TO PREPARE:
  1. Mash the avocado and add garlic, salt, pepper and lemon juice. Spread over the slices of toasted whole-grain rye bread.
  2. Arrange the smoked salmon on the mashed avocado and top with fresh herbs and chopped chillies. If desired, finish off with a dollop of sour cream. Instead of smoked salmon, sliced turkey breast also works well.

Nutritional Value per Serving: 

324 calories, 13 g protein, 33 g carbohydrates, 17 g fat

Image by Ruslan Mitin/Shutterstock

Good to know

Salmon is a good source of vitamin D and antioxidant selenium, which helps prevent cell damage. It is also rich in omega-3 fatty acids, which boost the production of collagen and therefore benefit healthy and youthful-looking skin. Eating salmon two to three times a week can also offer many cardiovascular benefits, including the prevention of heart attacks and high blood pressure.

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