Blackened Salmon Po' Boy

3 Reviews
From: EatingWell Magazine April/May 2006

Mashed avocado mixed with reduced-fat mayo creates a cool, creamy spread—the perfect counterpoint to the spicy salmon and peppery arugula in this sandwich. Catfish is another tasty choice.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 1/2 small avocado, pitted (see Tips for Two)
  • 1 tablespoon reduced-fat mayonnaise
  • 1 teaspoon blackening or Cajun seasoning
  • 8 ounces salmon fillet, skinned and cut into 2 portions
  • 2 crusty whole-wheat rolls, split and toasted
  • 1 cup arugula
  • 1 plum tomato, thinly sliced
  • 1/4 cup thinly sliced red onion

Preparation

  • Active

  • Ready In

  1. Preheat grill to high. Oil grill rack (see Tip).
  2. Mash together avocado and mayonnaise in a small bowl with a fork.
  3. Rub blackening (or Cajun) seasoning on both sides of salmon. Grill until just cooked through, about 3 to 4 minutes per side.
  4. To assemble the sandwiches, spread the avocado mixture on the bottom halves of each roll. Top with the salmon, arugula, tomato and onion.
  • Tips for Two: Although browning is inevitable, less browning is possible if you keep the pit in the avocado half you're storing and wrap it tightly in plastic wrap. Mash with reduced-fat mayonnaise and use as a sandwich spread; dice and sprinkle on top of scrambled eggs; toss in salad.
  • Tip: To oil the 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.
  • Fish on foil: Fish that flakes easily requires a delicate touch to flip on the grill. If you want to skip turning it over when grilling, measure a piece of foil large enough to hold the fish and coat it with cooking spray. Grill the fish on the foil (without turning) until it flakes easily and reaches an internal temperature of 145°F.

Nutrition information

  • Per serving: 417 calories; 15 g fat(3 g sat); 6 g fiber; 44 g carbohydrates; 31 g protein; 71 mcg folate; 55 mg cholesterol; 5 g sugars; 0 g added sugars; 748 IU vitamin A; 13 mg vitamin C; 73 mg calcium; 1 mg iron; 745 mg sodium; 795 mg potassium
  • Carbohydrate Servings: 2 1/2

Reviews 3

August 05, 2012
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By: EatingWell User
Blackened Salmon Po Boy This was a flavorful sandwich with a twist using the mashed avocado and light mayo mix. I ran out of mayo so substituted spicy ground mustard mixed with the avocado, oil, and agave for a tangy taste. Also used Udi's gluten free whole grain buns. I love this website. Pros: Delicious, easy preparation, nice selection of vegetables Cons: Suggest substitutions like Gluten free bread or alternate vegetables for those with allergies
July 23, 2012
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By: EatingWell User
Wow!!! Amazing. I can't even begin to describe how good this is. I used Zatamaran's blackening spice. It was fantastic.
March 08, 2011
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By: EatingWell User
Melt in your mouth Awesomeness OMG! I made this for my family to help Celebrate Fat Tuesday! It was so good!! I will absolutely make it again for a regular dinner night or quick lunch. We used whole wheat Slimwiches instead of the Whole wheat roll it called for, but it was totally awesome! You should definitely try this for yourself! Pros: Quick and healthy