Page 1 of 1

Omega 3 Sandwiches

PostPosted: Wed Apr 10, 2013 11:13 pm
by kaybe
Here are my top sandwiches you can eat to get more seafood and omega 3 in your diet.

Smoked Salmon on Sourdough
This is a really easy lunch and will taste great provided you use good ingredients. I use Huon Tasmanian smoked salmon, a good sourdough bread (Sol is great if you live in Brisbane), Haas avocado which I smear over the bread like you would butter, Murray River pink salt, and freshly ground pepper. Sometimes I toast the bread to make it a little crunchy.

Tuna & Celery on Grain Bread
To make the sandwich, I mix a tin of tuna, some sliced celery and a dollop of mayonnaise with salt and pepper in a bowl then spread it onto some country grain bread with linseeds. I like the crunch of the celery. Sometimes I also add sliced spring onion (scallion). I have since learned that there is very little omega 3 left in the tuna by the time it reaches the can – shame.

A Crab Sandwich
Combine shredded picked crab meat, a dollop of mayonnaise or aioli, a squeeze of lemon juice, and salt & pepper to taste. Mix together and spread over the bread. Top with greens such as lettuce, spinach or rocket. Optional seasonings – pinch of chilli powder or cayenne pepper, or some chopped parsley.

Prawn Baguette
Peel some cooked prawns and de-vein. Top the baguette with some prawns, avocado, cucumber slices or lettuce and some mayonnaise. A bit of salt & freshly cracked pepper, maybe a squeeze of lemon, and you’re done.

The best Omega 3 sandwich would have to be sardines. They eat sardines on toast in Italy, Spain and Portugal all the time, but until I went on my OMS retreat, I had never eaten sardines. When I did have them, I was surprised how mild tasting they were. I expected them to be really salty like anchovies, but they’re not.
I toast a couple of slices of organic rye bread, then top with tomato slices, sardines, a little lemon zest, chilli (optional), garlic (optional) and salt & pepper. Place under the grill/broiler for a couple of minutes, then top with some chopped parsley and a squeeze of lemon juice.

Whatever sandwich you make, using good bread always makes it taste better. I always try to eat wholegrain or rye bread, but I have a soft spot for sourdough.
I use my silken tofu mayonnaise recipe for these sandwiches. (see OMS mayonnaise under dips and sauces)

Photos can be seen here - ... mment-1766

Wendy, I didn't know where to put sandwiches so I put them in Bakery. Please move the post if there is a better category.

Moved to Side Dish Wendy:Moderator Can I come to lunch at your place!

Hope everybody is being well,

Re: Omega 3 Sandwiches

PostPosted: Wed Apr 10, 2013 11:18 pm
by kaybe

Re: Omega 3 Sandwiches

PostPosted: Thu Apr 11, 2013 12:21 am
by Susan Doumbos
Be sure to use the OMS-friendly mayonnaise in Kaybe's recipe here: viewtopic.php?f=21&t=3712

Re: Omega 3 Sandwiches

PostPosted: Thu Apr 11, 2013 9:12 am
by bannrikae
These sound great. :D

Quick question, how long does the mayo keep for and can it be frozen?



Re: Omega 3 Sandwiches

PostPosted: Sat Apr 13, 2013 6:35 am
by kaybe
Thanks for the mayo mention Sue.

Brian - I don't have access to a test kitchen, so for food health and safety reasons I can only suggest that you keep the mixture for 2-3 days. However, I usually keep mine up to a week. You can freeze silken tofu. There is a good article on silken tofu at the Kitchn here - ... iew-171294
Hope this answers your question. Cheers Kaybe

Re: Omega 3 Sandwiches

PostPosted: Sat Apr 13, 2013 7:51 am
by bannrikae
Thanks Kaybe

I've made a batch of this and as you say it, was very good.

I froze a small amount as a bit of an experiment, will be interesting to see how it defrosts.



Re: Omega 3 Sandwiches

PostPosted: Sat Apr 13, 2013 11:31 am
by kaybe
Thanks Brian - please let us all know how the freezing goes. Haven't tried it yet, so I would be interested to hear.