Name: Blackened Salmon Sandwich
Cook time: 25 min
Total time: 25 min
Ingredients: 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; 0.5 cup thinly sliced red onion

Blackened Salmon Sandwich

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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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 sandwiches

Nutrition Profile:

Bone Health Dairy-Free Healthy Aging Healthy Immunity High-Protein Low-Calorie Omega-3

Jump to Nutrition Facts

Ingredients

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
½ cup thinly sliced red onion

Directions

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

Tips

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 (mbayaq.org/cr/seafoodwatch.asp).

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 Facts (per serving)

416	Calories
15g	Fat
44g	Carbs
31g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 sandwich
Calories 416
% Daily Value *
Total Carbohydrate 44g	16%
Dietary Fiber 6g	22%
Total Sugars 5g
Added Sugars 3g	6%
Protein 31g	62%
Total Fat 15g	19%
Saturated Fat 3g	14%
Cholesterol 55mg	18%
Vitamin A 629IU	13%
Vitamin C 12mg	14%
Folate 66mcg	16%
Sodium 744mg	32%
Calcium 65mg	5%
Iron 1mg	6%
Magnesium 54mg	13%
Potassium 777mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.