Salmon Sandwich To Boost Your Health

Women's Health |

Sweden boasts low obesity and high life expectancy, which has a lot to do with lifestyle. Here’s a salmon sandwich that will ensure that you eat like a Swed and reap the benefits…

Prepare all these first then serve on rye bread:

Here, salt and sugar cures the fish, while herbs, lemon zest and peppercorns infuse their subtle flavours.

Makes 8 open sandwiches. Per 45g serving: 418kJ, 6g fat (1g sat), 770mg sodium, 2g carbs, 0g fibre, 2g sugars, 0g protein.

What You Need
2 x 200g pieces Norwegian salmon, deboned, skin on
1 heaped tbsp rock salt
1 heaped tbsp sugar
Zest of ½ a lemon
½ tsp white (or black) peppercorns
1 tbsp fresh dill, finely chopped

Spread clingfilm on a work surface and place one piece of salmon on it, skin-side down. Spread the salt mixture (rest of the ingredients) on top and cover with the second piece of fish, skin-side up. Wrap tightly, place on a baking sheet, cover with foil and top with another baking sheet. Place tins on top to weigh it down and refrigerate for two days, turning every 12 hours. To serve, gently rinse off the salt mixture with water, pat the salmon dry with paper towel and slice it wafer thin. Arrange on thin slices of rye bread and top with cucumber salad.

Cucumber Salad

Makes 8 open sandwiches. Per 26g serving: 21kJ, 0g fat, 290mg sodium, 1g carbs, 0g fibre, 1g sugars, 0g protein.

What You Need
½ an English cucumber
2 tbsp white
wine vinegar
2 tbsp water
½ tsp sugar
Freshly ground black pepper
1 tbsp dill, finely chopped

Slice the cucumber wafer thin, spread out in a colander, sprinkle with salt and leave for 30 minutes. Rinse and drain. Add the remaining ingredients to the cucumber and toss well.

Mustard Sauce

What You Need
1 tbsp English mustard
1 tbsp lemon juice
½ tsp white
wine vinegar
1 tbsp sugar
¼ to ⅓ cup cream

Add all the ingredients except the cream to the pot, heat over medium heat and stir to dissolve the sugar. Add the cream, bring to a simmer and cook until slightly reduced and thickened.

READ MORE ON: Lunch Ideas Nutrition Recipes

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