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.
Prep Time: 25 mins
Total Time: 25 mins
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 plum tomato, thinly sliced
1/4 cup thinly sliced red onion
Preheat grill to high. Oil grill rack (see Tip).
Mash together avocado and mayonnaise in a small bowl with a fork.
Rub blackening (or Cajun) seasoning on both sides of salmon. Grill until just cooked through, about 3 to 4 minutes per side.
To assemble the sandwiches, spread the avocado mixture on the bottom halves of each roll. Top with the salmon, arugula, tomato and onion.
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.
Per Serving: cal. (kcal) 431, Fat, total (g) 16, chol. (mg) 67, sat. fat (g) 3, carb. (g) 43, Monosaturated fat (g) 7, fiber (g) 6, pro. (g) 33, vit. C (mg) 12, sodium (mg) 756, Potassium (mg) 774, Vegetables () 2, Starch () 2, Lean Meat () 3, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet