This probably sounds terrible, but try it!
2 slices WW bread, toasted (I use Pep. Farm German dark wheat)
1 tablespoon nat PB (I use Crazy Richard's)
0.5 cup salmon, canned (Bumblebee light pink brand)
2-3 slices raw tomato (I eat the rest of it on the side)
Toast the bread. Spread the PB on the bread (1 tbsp is thin for 2 slices toast.) I measure, and then spread out the salmon with a fork and a measuring cup on 1 slice of toast on top of the PB. Top the salmon with the tomato slices. Complete the sandwich with the other slice of WW toast (with PB).
Stats with my brands:
P 36 +tomato
C 33 +tomato (fiber 7g +tomato)
Cals 440 (not counting tomato, around 475 depends on size of tomato)
Not low fat, but hitting the EFA's in one shot! Tastier than it sounds. Try it. lemme know what U think!