Blackened Salmon Po’ Boy

Blackened Salmon Po’ Boy

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.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
2 25 min 25 min

Directions

Ingredients

  • 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 cup arugula
  • 1 plum tomato, thinly sliced
  • 1/4 cup thinly sliced red onion

Cooking Instruction

Step 1

Preheat grill to high. Oil grill rack (see Tip).

Step 2

Mash together avocado and mayonnaise in a small bowl with a fork.

Step 3

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

Step 4

To assemble the sandwiches, spread the avocado mixture on the bottom halves of each roll. Top with the salmon, arugula, tomato and onion.


Nutrition

  • Serving: Per serving
  • Calories: 431
  • Carbohydrates: 43g
  • Fat: 16g
  • Protein: 33g
  • Dietary Fiber: 6g
  • Saturated Fat: 3g
  • Monounsaturated Fat: 7g
  • Cholesterol: 67mg
  • Potassium: 774mg
  • Sodium: 756mg
  • Exchanges: 2 starch, 2 vegetable, 3 lean meat, 1 fat
  • Carbohydrate Servings: 2 1/2

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