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.

Makes 4 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Moderate

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

1. Oil grill rack, preheat grill to high.
2. Rub blackening (or Cajun) seasoning on both sides of salmon. Grill until cooked through, about 3 to 4 minutes per side.
3. Mash together avocado and mayonnaise in a small bowl.
4. To assemble sandwiches, spread the avocado mixture on the bottom half of each roll. Top with the salmon, arugula, tomato and onion.

NUTRITION INFORMATION: Per serving: 429 calories; 16 g fat (3 g sat, 7 g mono); 67 mg cholesterol; 43 g carbohydrate; 33 g protein; 6 g fiber; 755 mg sodium; 755 mg potassium. Nutrition bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (20% dv), Folate (15% dv), good source of omega-3.
2 1-2 Carbohydrate Servings
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)

TIP: 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.)

Great for a weekend company meal and very filling. If using a grill pan, toast the whole wheat rolls first and the grill pan is still clean to do the salmon.

Ginny

This is amazing...and you can do it inside on a cast iron grill pan if you want. I'm not crazy about salmon, but my partner loves it...I actually made this for her, but I liked it just as much! Beware, though - it is MESSY to eat.

Suzanne, San Diego, CA

Excellent. One of my favorite salmon recipes. I made this several times and recommend this one as a keeper. Sometimes I substitute baby spinach for the arugula. A great weeknight meal or casual get together with friends.

Michael, Vancouver, BC

This was great! The only change I made was using romaine lettuce instead of the aragula since I'm not much a fan. My dad added hot sauce to the avacodo spread, commenting that it could use "more of a kick", but it's versatile enough to suit everyone's needs. Definately a keeper! :)

Sarah , MA

This was absolutely delicious and a nice change from regular grilled or broiled salmon. The only change we made was using regular mayo instead of reduced-fat but I seriously doubt that that made that big of a difference in taste.

, FL

This has become my favorite sandwich of all time. Wonderful flavors.

Larry Williamson, Greenville, SC

YUMMY. I made this for my husband, mother, and father, and we all loved it. I get bored of cooking salmon the same way, so I tried this method, and it was a success! Will make many times again!

Stasi, Lakewood, CO