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Blackened Salmon Po' Boy

:  April/May 2006, EatingWell Serves Two

Your rating: None Average: 4.8 (6 votes)

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.


Blackened Salmon Po' Boy Recipe

Makes: 2 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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 & Notes

  • 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.

Nutrition

Per serving: 431 calories; 16 g fat ( 3 g sat , 7 g mono ); 67 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 756 mg sodium; 774 mg potassium.

Nutrition Bonus: Selenium (78% daily value), Potassium (22% dv), Vitamin C (20% dv), Folate (16% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 2 vegetable, 3 lean meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Picnic
Quick (total 30 min. or less)
Cooking for 2
Type of Dish
Main dish, combination meal
Main dish, fish/seafood
Sandwich
Ease of Preparation
Easy
Total Time
30 minutes or less
Ethnic/Regional
American
Cajun-Creole
Caribbean
Servings
2
Main Ingredient
Fish
Preparation/ Technique
Grill/BBQ
Marinate/Rub
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
April/May 2006
EatingWell Serves Two
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