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Blackened Salmon Po' Boy

April/May 2006, EatingWell Serves Two

Your rating: None Average: 4.8 (8 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

Makes: 2 servings

Active Time:

Total Time:

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

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.
  • 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

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


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