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March 28, 2010

It's All Good, Served Up on a Hamburger Bun

Blackened Salmon Sandwich

Photo by Eating Well
My kids usually love to eat anything that is served on a hamburger bun, so at my house, we serve up many dinners in this fashion. This recipe is a family favorite. On the kids's fillets, I leave off the cajun seasoning and stick to a little lemon pepper instead.

Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula or spinach leaves, cool tomato slices and zesty red onion. This salmon is grilled cajun style 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.

1 pound salmon fillet, 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 or spinach
2 plum tomatoes, thinly sliced
1/2 cup thinly sliced red onion

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 or spinach, tomato and onion.

Tips & Notes
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.

Per serving: 414 calories; 14 g fat (2 g sat, 6 g mono); 65 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.

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