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Cook Time:25 minsTotal Time:25 minsServings:4Yield:4 sandwichesJump to Nutrition Facts
Cook Time:25 minsTotal Time:25 minsServings:4Yield:4 sandwiches
Cook Time:25 mins
Cook Time:
25 mins
Total Time:25 mins
Total Time:
Servings:4
Servings:
4
Yield:4 sandwiches
Yield:
4 sandwiches
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions2teaspoonsblackening or Cajun seasoning1small avocado, pitted2tablespoonslow-fat mayonnaise4crusty whole-wheat rolls, split and toasted1cuparugula2plum tomatoes, thinly sliced½cupthinly sliced red onion
Cook Mode(Keep screen awake)
Ingredients
1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
2teaspoonsblackening or Cajun seasoning
1small avocado, pitted
2tablespoonslow-fat mayonnaise
4crusty whole-wheat rolls, split and toasted
1cuparugula
2plum tomatoes, thinly sliced
½cupthinly sliced red onion
DirectionsOil 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.TipsIngredient 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.Originally appeared: EatingWell Magazine, April/May 2006
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.TipsIngredient 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.
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.
Originally appeared: EatingWell Magazine, April/May 2006
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Nutrition Facts(per serving)416Calories15gFat44gCarbs31gProtein
Nutrition Facts(per serving)
- 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.
