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.
Ingredients
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1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
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2 teaspoons blackening or Cajun seasoning
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1 small avocado, pitted
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2 tablespoons low-fat mayonnaise
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4 crusty whole-wheat rolls, split and toasted
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1 cup arugula
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2 plum tomatoes, thinly sliced
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1/2 cup thinly sliced red onion
Directions
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:
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 degrees 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 information
Calories 414, Total Fat 14 g, Saturated Fat 2 g, Monounsaturated Fat 6 g, Cholesterol 65 mg, Sodium 775 mg, Carbohydrate 43 g, Fiber 6 g, Protein 33 g, Potassium 756 mg. Daily Values: Vitamin C 18%. Exchanges: Starch 2,Vegetable 1.5,Lean Meat 4,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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