Blackened Salmon Sandwich
Forget the Filet-O-Fish; this may be the perfect fish sandwich. Blackening seasoning and sliced red onion add a little kick and the creamy avocado spread melts in your mouth. Make it a Meal: Serve with steamed asparagus or sautéed zucchini, oven fries and a salad.
Ingredients
  • 1 pound salmon fillet, skinned and cut into 4 portions
  • 2 teaspoons blackening or Cajun seasoning, (see Ingredient note)
  • 1 small avocado, pitted
  • 2 tablespoons reduced-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
Directions
1. Oil grill rack, preheat grill to high.
2. Rub blackening (or Cajun) seasoning on both sides of salmon. Grill until cooked through, about 3 to 4 minutes per side.
3. Mash together avocado and mayonnaise in a small bowl.
4. To assemble sandwiches, spread the avocado mixture on the bottom half of each roll. Top with the salmon, arugula, tomato and onion.
Nutrition Information
Per serving
Calories: 429
Carbohydrates: 43g
Fat: 16g
Saturated Fat: 3g
Monounsaturated Fat: 7g
Protein: 33g
Cholesterol: 67mg
Dietary Fiber: 6g
Potassium: 755mg
Sodium: 755mg
Nutrition Bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (20% dv), Folate (15% dv), good source of omega-3.
SERVES: 4
PREP TIME: 25 minutes
TOTAL TIME: 25 minutes
LEVEL: Moderate
MEETS THESE GUIDELINES:
High Fiber
Low Sat Fat
High Potassium
Heart Healthy
RECIPE TIPS:
Ingredient note: Cajun seasoning is a spice blend that usually includes cayenne and black pepper, salt, thyme, garlic and onion powder and paprika. Look for it in the spice section of the supermarket.
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.)
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Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.