I found this recipe from one of my favorite sources EatingWell Magazine and wanted to share it with you. What I love about this publication is that their recipes are wholesome, tasty and rarely complex. This is a perfect dish for this time of year as we move our cooking from the kitchen to back yard. Light in calories, yet hearty in satisfaction, you'll want to add this to your repertoire. This blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. Perfectly paired with a “jammy” zinfandel and very quickly and easily you definitely will be “eating well.”
Serves 4; 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.
Ingredients:
1 pound wild 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
2 plum tomatoes, thinly sliced
½ 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 tip with salmon,
arugula, tomato and onion.
EatingWell Tip: Wild-caught salmon from the Pacific (Alaska, California, Washington and Oregon) is considered the best choice for the environment.
EatingWell Tip: 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.
EatingWell Tip: 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.
V&T Tip: Pair this with a peppery zinfandel if you’re in the mood for a red wine. I would recommend any one of the Rosenblum Zin's on sale this week. Or try a dry Riesling if white is your preference.
Blackened Salmon Sandwich.pdf (109.36 kb)
