Blackened Salmon Sandwich

4.2 (100)
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.

Yield: 4 servings
Active Time: 25
Total Time: 25

Ingredients

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

  • Ingredient note: Wild-caught salmon from the Pacific (Alaska, California, Washington and Oregon) is considered the best choice for the environment. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
  • Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
  • To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Nutrition

Nutrition Per Serving

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

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

Carbohydrate Serving 2 1/2

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

From EatingWell April/May 2006, EatingWell Serves Two