Blackened Salmon Sandwich

Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat, olive oil mayonnaise. Add peppery arugula leaves, cool tomato slices and zesty red onion and you’ve got a sandwich delicioso! If you grill Cajun-style salmon there is no need for any added cooking oil.

4 servings
Total Time: 25 minutes

Ingredients

• 1 pound skinless salmon fillet, cut into 4 portions
• 2 teaspoons blackening or Cajun seasoning
• 1 small avocado, pitted
• 2 tablespoons low-fat Olive Oil mayonnaise
• 4 crusty whole-wheat rolls, split and toasted (or 8 slices of good, dense whole-grain bread)
• 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-mayo mixture on each roll and top with salmon, arugula, tomato and onion.

• Grill Tip: 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 fish, it is helpful to lightly spray the food with cooking spray.

Nutrition

Per serving: 414 calories; 14 g fat ( 2 g sat , 6 g mono ); 65 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.

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