Flaked cooked salmon and yoghurt on wholegrain toast with cucumber and lemon. Uses leftover salmon from dinner, or a fillet cooked fresh in eight minutes.
Fish is done at 63 C (145 F) in the thickest part, the USDA safe minimum, when it flakes with a fork. The library measures the salmon cooked; start with about 125 g raw.
- Ready in8 minutes
- Prep5 min
- Cook3 min
- Serves1
Ingredients
- 100 g salmon fillet (cooked weight)
- 2 slices wholegrain bread
- 40 g greek yoghurt, 0% fat
- 60 g cucumber
- 5 g lemon or lime juice
Method
- If the salmon is not already cooked, pan-fry the fillet skin side down in a little oil over medium heat for four minutes, turn, and cook two to three minutes more until it flakes. Let it cool a little.
- Toast the bread. Slice the cucumber thinly.
- Stir the lemon juice into the yoghurt with a pinch of salt and pepper and spread it on the toast.
- Flake the salmon over the yoghurt and finish with the cucumber.
What this plate gives you
A 100 g salmon fillet gives about 22 g of the protein and most of the 15 g of fat; the yoghurt spread replaces butter or cream cheese and adds 4 g of protein for almost no fat. At 399 calories it is a fifth of a 2,000-calorie day. The salmon is measured cooked, so a leftover fillet from dinner is the quickest version. Flake it while it is cold; warm salmon falls apart on the toast.
Swaps
- Canned salmon, drained: the same protein, cheaper, and it keeps in the cupboard.
- Smoked salmon: less protein per gram and much more salt, but no cooking.
- Rye bread for the wholegrain: about the same numbers.
Keeping it
The cooked salmon keeps in the fridge for three to four days on its own. Build the toast when you eat.
