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Thursday, 15 August 2013

Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
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. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.






Blackened Salmon Healthy Sandwich 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

Blackened Salmon Healthy Sandwich 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 mixture on each roll and top with salmon, arugula, tomato and onion.

TIPS And 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 (mbayaq.org/cr/seafoodwatch.asp).
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.

Blackened Salmon Healthy Sandwich NUTRITION:

Per serving: 404 calories; 14 g fat ( 3 g sat , 6 g mono ); 53 mg cholesterol; 43 g carbohydrates; 31 gprotein; 6 g fiber; 748 mg sodium; 775 mg potassium.
Nutrition Bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (18% dv), Folate (15% dv), good source of omega-3s.
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)

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