By: EatingWell
Photographer: Burris, Ken
Publish Date: 2008-11-01
Servings: 4
Yield: 4 servings
Total Time: 25 minutes
Prep Time: 25 minutes
Recipe Description:
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.
Recipe 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
Recipe Steps:
- Oil grill rack, preheat grill to high.
- Rub blackening (or Cajun) seasoning on both sides of salmon. Grill until cooked through, about 3 to 4 minutes per side.
- Mash together avocado and mayonnaise in a small bowl.
- To assemble sandwiches, spread the avocado mixture on the bottom half of each roll. Top with the salmon, arugula, tomato and onion.
Recipe Tips & Notes:
- 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.
- 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.)
Recipe Nutrition:
Per serving: 429 calories; 16 g fat (3 g saturated fat, 7g mono unsaturated fat); 67 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 755 mg sodium; 755 mg potassium
Nutrtion Bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (20% dv), Folate (15% dv), good source of omega-3.
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)
Carbohydrate Servings: 2 1/2
Recipe Categories:
- Course(s)
- Lunch
- Dinner
- Cuisine(s)
- Cajun-Creole
- Degree of Difficulty
- Moderate
- Special Health Consideration(s)
- High Fiber
- Low Sat Fat
- High Potassium
- Heart Healthy
- Seasons & Occassions
- Spring
- Summer
- Fall
- Winter
- Main Ingredient(s)
-
- Pasta
- Seafood
-
- Seafood
- Salmon
- Technique(s)
- Barbecue
- Grill
- Quick
- Dish Type(s)
- Main Dish
Recipe Disclaimer(s):
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.
