Blackened Salmon Sandwich - Mature Health Center

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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.



Servings: 4

Preparation time: 25 minutes
Total time: 25 minutes

Ingredients:

  • 1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
  • 2 teaspoons blackening or Cajun seasoning 
  • 1 small avocado, pitted
  • 2 tablespoons low-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 

Preparations:

  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.

Nutrition:

Per serving

Calories: 404; Carbohydrates: 43g; Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Protein: 31g; Cholesterol: 53mg; Dietary Fiber: 6g; Sodium: 748mg.

Tips & Notes:

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 (http://www.montereybayaquarium.org/conservation-and-science/our-programs/seafood-watch).

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° 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.