Blackened Salmon Sandwich
- cal. (kcal) 414
- Makes: 4 servings
- Prep: 25 mins
- Start to Finish: 25 mins
- Carb Grams Per Serving: 43
wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
blackening or Cajun seasoning
small avocado, pitted
crusty whole-wheat rolls, split and toasted
plum tomatoes, thinly sliced
thinly sliced red onion
- Oil grill rack (see Tip); preheat grill to high.
- Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
- Mash avocado and mayonnaise in a small bowl.
- 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.orgcrseafoodwatch.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 InformationServings Per Recipe: 4
PER SERVING: 414 cal., 14 g total fat (2 g sat. fat), 65 mg chol., 775 mg sodium, 43 g carb. (6 g fiber), 33 g pro.