Salmon Pita Sandwich

4.0
(7)
3 Reviews

This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you're bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.

By
Sara Haas, RDN, LDN
Sara Haas Headshot
Sara Haas, RDN, LDN

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Cook Time:
10 mins
Total Time:
10 mins
Servings:
1
Yield:
1 serving
Nutrition Profile:
High-Calcium Bone-Health Diabetes-Friendly Nut-Free Healthy Pregnancy Healthy Aging Omega-3 Low-Sodium Soy-Free Heart-Healthy High-Protein Egg-Free Low-Calorie
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Ingredients

  • 2 tablespoons plain nonfat yogurt

  • 2 teaspoons chopped fresh dill

  • 2 teaspoons lemon juice

  • ½ teaspoon prepared horseradish

  • 3 ounces flaked drained canned sockeye salmon

  • ½ 6-inch whole-wheat pita bread

  • ½ cup watercress

Directions

  1. Combine yogurt, dill, lemon juice and horseradish in a small bowl; stir in salmon. Stuff the pita half with the salmon salad and watercress.

Originally appeared: EatingWell Magazine, September/October 2016

Nutrition Facts (per serving)

239 Calories
7g Fat
19g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 sandwich
Calories 239
% Daily Value *
Total Carbohydrate 19g 7%
Dietary Fiber 2g 8%
Total Sugars 3g
Protein 25g 50%
Total Fat 7g 9%
Saturated Fat 1g 7%
Cholesterol 68mg 23%
Vitamin A 414IU 8%
Vitamin C 8mg 9%
Folate 22mcg 5%
Sodium 510mg 22%
Calcium 274mg 21%
Iron 2mg 8%
Magnesium 55mg 13%
Potassium 436mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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