Blackened Salmon Sandwich

Blackened Salmon Sandwich

Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.

From EatingWell: April/May 2006, EatingWell Serves Two
Yield: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

  1. 1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
  2. 2 teaspoons blackening or Cajun seasoning
  3. 1 small avocado, pitted
  4. 2 tablespoons low-fat mayonnaise
  5. 4 crusty whole-wheat rolls, split and toasted
  6. 1 cup arugula
  7. 2 plum tomatoes, thinly sliced
  8. 1/2 cup thinly sliced red onion

Preparation

  1. Oil grill rack (see Tip); preheat grill to high.
  2. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
  3. Mash avocado and mayonnaise in a small bowl.
  4. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.

Tips & Notes

Nutrition

Nutrition Per Serving: 404 calories; 14 g fat (3 g sat, 6 g mono); 53 mg cholesterol; 43 g carbohydrates; 31 g protein; 6 g fiber; 748 mg sodium; 775 mg potassium.

Nutrition Bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (18% dv), Folate (15% dv), good source of omega-3s.

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)