Blackened Salmon Po' Boy
Mashed avocado mixed with reduced-fat mayo creates a cool, creamy spread--the perfect counterpoint to the spicy salmon and peppery arugula in this sandwich. Catfish is another tasty choice.
Ingredients
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1/2 small avocado, pitted (see Tips for Two)
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1 tablespoon reduced-fat mayonnaise
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1 teaspoon blackening or Cajun seasoning
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8 ounces salmon fillet, skinned and cut into 2 portions
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2 crusty whole-wheat rolls, split and toasted
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1 cup arugula
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1 plum tomato, thinly sliced
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1/4 cup thinly sliced red onion
Directions
1.
Preheat grill to high. Oil grill rack (see Tip).
2.
Mash together avocado and mayonnaise in a small bowl with a fork.
3.
Rub blackening (or Cajun) seasoning on both sides of salmon. Grill until just cooked through, about 3 to 4 minutes per side.
4.
To assemble the sandwiches, spread the avocado mixture on the bottom halves of each roll. Top with the salmon, arugula, tomato and onion.
Tips:
Tips for Two: Although browning is inevitable, less browning is possible if you keep the pit in the avocado half you're storing and wrap it tightly in plastic wrap. Mash with reduced-fat mayonnaise and use as a sandwich spread; dice and sprinkle on top of scrambled eggs; toss in salad.
Tip: To oil the 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 information
Calories 431, Total Fat 16 g, Saturated Fat 3 g, Monounsaturated Fat 7 g, Cholesterol 67 mg, Sodium 756 mg, Carbohydrate 43 g, Fiber 6 g, Protein 33 g, Potassium 774 mg. Daily Values: Vitamin C 20%. Exchanges: Starch 2,Vegetable 2,Lean Meat 3,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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