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Lemon-Dill Salmon Sandwich

This is one of the simplest sandwiches to make, and yet it packs so much flavor and nutrition! It's the best go-to lunch when you want to feel fancy!

We discussed the importance of avoiding farmed-salmon and choosing wild salmon in our last post. To summarize, farm-raised salmon is almost always contaminated and contains an incredible amount of toxins, which we should not be putting into our body. Seeking out wild salmon ensures that you are getting the necessary nutrients from the salmon without the dangerous risk of disease.

Salmon is a great source of Omega-3 fatty acids and protein. Omega-3 fatty acids are a type of polysaturated fat, which our body does not naturally produce, which is why they are a necessary part of our diets. Health benefits of eating enough omega-3 fats include reduced inflammation, improved cardiovascular health, and a reduced risk of Parkinson's disease.

We use sunflower seeds in this recipe, which have a number of health benefits. They are high in vitamin E, vitamin B6 and vitamin B1/Thiamine, which are great for healthy immune function, energy production and lower risks of cardiovascular disease, respectively. They are also high in minerals like magnesium, which promotes brain and heart health and reduces risks of several types of disease. They are also a cultural snack eaten in Middle Eastern countries (in their shells - they break them off with their teeth!), where an entire bag can be finished by a group of people in one sitting because they're so addictive and fun to eat!

The spinach in this recipe is a great source of iron, which carries oxygen into our red blood cells, allowing the body to produce energy. It is also packed with vitamins and minerals! Ensure that you are purchasing organic spinach, as it may otherwise contain pesticides, according to Environmental Working Group's Dirty Dozen list.

If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!


Lemon-Dill Salmon Sandwich

Total Time: 5 mins

Serves: 1


2 slices ezekiel bread

2 oz. goat cheese

1 cup spinach

3 oz smoked salmon

¼ lemon, juiced

Pinch dill

1 teaspoon sunflower seeds


  1. Toast bread and spread goat cheese on top.

  2. Top with spinach, salmon, and dress with lemon, dill and seeds. Enjoy!

Serving suggestions

  • Add some capers, dill pickles or green olives for a tangy twist!

Remember, eating healthy doesn't have to look boring!

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