Blackened Salmon Sandwich

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

1 tablespoons  olive oil mayonnaise

4   crusty  100 calorie, whole-wheat rolls, split and toasted

1 cup  arugula

2   plum tomatoes, thinly sliced

1/2 cup  thinly sliced red onion

 

 

Directions

1. Oil grill rack (see Tip); preheat grill to high.

2. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.

3. Mash avocado and mayonnaise in a small bowl.

4. 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 degrees 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.