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.
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
- 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-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.
