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.

Ingredients
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

Preparation
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.

Nutrition
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.

Happy Sunday! Pin It

The Day We Had....

Driving Bryce to school this morning, I snapped a photo of the Happy Heifers on the hill behind our house. I just thought it was a beautiful scene with the little bit of fog.... Paige is on 'Ski Week Break' this week from preschool (because so many preschooler go skiing right?) So, we had a Starbucks date and made a Costco run... It was only fair since last week when Bryce had President's Day off and Paige was in preschool, we had a breakfast date at Stars Restaurant...... After Costco today, Paige and I headed home for lunch. Paige had toast with a hard boiled egg (we cooked a new batch with the Egg Genie) and I pulled out one of the frozen Sweet Potato Burritos I made and had stored in the freezer. They are so good! This is the first one I've had after being frozen.....easy to microwave (about 4 minutes) and so healthy and filling. I will definitely make another batch to store in the freezer for easy lunches or dinners. In the afternoon, we headed down to the milk barn. Bryce and Paige sweeping up the dirt in the yard.... Bryce found a ladybug...... Then off to the calf barn to feed..... And clean.... For dinner, frozen salmon burger patties, from Costco (they don't look very appetizing but they were good) sprinkled with a little brown sugar and baked at 450 degrees for 20 minutes, served with risotto and peas..... Happy Wednesday! Pin It