Blackened Salmon Sandwich

16 Reviews
From: EatingWell Magazine April/May 2006

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.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 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


  • Active

  • Ready In

  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.
  • 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 (
  • 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.
  • 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

  • Serving size: 1 sandwich
  • Per serving: 416 calories; 15 g fat(3 g sat); 6 g fiber; 44 g carbohydrates; 31 g protein; 66 mcg folate; 55 mg cholesterol; 5 g sugars; 3 g added sugars; 629 IU vitamin A; 12 mg vitamin C; 65 mg calcium; 1 mg iron; 744 mg sodium; 777 mg potassium
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)

Reviews 16

August 31, 2014
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By: EatingWell User
Rating THIS recipe Please don't rate a recipe that you have altered, just makes no sense at all. Anyway, THIS recipe is very good. great flavor, simple, easy to make. That's it. Pros: Flavor, healthy Cons: None
January 25, 2012
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By: EatingWell User
SO GOOD This is absolutely delicious and so so so easy to make. I used a cast iron grill on the stove and used another online poster's suggestion: I grilled the salmon for 2 minutes, then flipped it (only once), grilled it for 2 more, and put the whole pan into a preheated oven on broil for 4 minutes. Absolute perfection!
June 13, 2010
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By: EatingWell User
Wonderful recipe!! This is very easy to make and a great light sandwich for the summer. Probably will never make salmon any other way again.
April 11, 2010
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By: EatingWell User
This sandwich was absolutely delicious!! There was so much flavor from the salmon to the avacado mix to the plumb tomatoes!! MMM SOO DELICIOUS!!
February 27, 2010
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By: EatingWell User
Simple, easy, fresh, healthy and delicious... loved it! What more could you ask for? In fact, my 14 month old ate 1/4 of my fish!
January 08, 2010
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By: EatingWell User
This was delicious. I don't like uncooked onions so I blanched them let them cool and mixed them into the avocado and mayo. Used regular lettuce and a 12 grain high fiber whole wheat bread. A crusty role probably would hold up better because it was very messy, but it didn't matter because it tasted so good. My husband really enjoyed it, too. He thought if was very flavorful.
September 23, 2009
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By: EatingWell User
Excellent!!!!!!! Margaret, Excellent!!!!!!! Margaret, Scarborough ont, ON
September 23, 2009
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By: EatingWell User
This is a great, quick after work meal. Really simple but a great combination of flavors. cathy, Jericho, VT
September 23, 2009
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By: EatingWell User
This is a tasty and easy recipe. I think you could use any rub you like and it would turn out great. My husband doesn't like cajun seasoning on fish as he think it makes it taste more fishy. But I would still use a spicy rub. Also added garlic and cilantro to the avocado sauce. Used baby lettuce instead o arugula since I don't like arugula. Perfect week night meal with some veggies on the side. I used whole wheat burger buns from Trader Joes and they were perfect with it. Cara, Bellingham, WA