Put a fresh twist on the old classic BLT (bacon, lettuce and tomato). By swapping out bacon for rich, buttery salmon, you will have a great addition to your lunchtime repertoire, perfect for work or weekend picnics.
The smell of bacon sizzling away on a searing-hot pan will tug at the heartstrings of any meat lover. Salty, crispy, unadulterated savoury pork flavour is what makes bacon a universal ingredient for breakfast, lunch and dinner dishes. It’s also a staple in the beloved BLT sandwich. While bacon is a good source of protein, it is also incredibly fattening. So instead of devouring that succulent bacon, opt for a healthier alternative, and switch up that classic sandwich.
Try these great healthy grab-and-go lunch ideas >>
Meet the SLT (salmon, lettuce and tomato). A 3-ounce serving of smoked salmon has approximately 3.7 grams of fat, while four strips of fried bacon have approximately 23.8 grams of fat, most of which is the saturated kind. Smoked salmon also offers a variety of health benefits:
- Rich source of omega-3 fatty acids, which help lower cholesterol and heart disease risk
- Source of vitamins A, E and D, which provide antioxidants and help boost the body’s immune system
- Source of vitamins B and B12, which are important for cell metabolism and help give you energy
Serving size 2
- Fresh loaf of ciabatta or your favourite artisan bread, sliced to desired thickness
- 8 lettuce leaves, rinsed thoroughly
- 1 large tomato, sliced
- 4 ounces smoked salmon
- 2 tablespoons mayonnaise
- 1 teaspoon fresh parsley, chopped
- 1 teaspoon lemon juice
- Ground sea salt and pepper, to taste
- To prepare the spread, combine the mayonnaise, parsley, lemon juice, salt and pepper in a small bowl. Mix thoroughly until completely combined.
- Lay out the first slices of bread, and apply a light layer of spread on top before adding a quarter of the salmon on each slice of bread.
- On top of the salmon, arrange tomato, lettuce and then the next slice of bread on both sandwiches.
- Repeat the process on the second slice of bread, then add another quarter of the salmon on both sandwiches.
- Complete with tomato and lettuce, then top with a final slice of bread.
- Use a wooden skewer to secure the sandwich stack.
- Spread option 1: Mix 2 tablespoons of cream cheese with 1 tablespoon of chopped capers.
- Spread option 2: Add 2 tablespoons of garlic aioli.
- Spread option 3: Mix 2 tablespoons of cream cheese with 1 tablespoon of fresh chopped dill.
- For bigger appetites, try it with a poached egg seasoned with salt and pepper.