Forget the Filet-O-Fish; this may be the perfect fish sandwich. Blackening seasoning and sliced red onion add a little kick and the creamy avocado spread melts in your mouth. Make it a Meal: Serve with steamed asparagus or sautéed zucchini, oven fries and a salad.

Makes 4 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Moderate

1 pound salmon fillet, skinned and cut into 4 portions
2 teaspoons blackening or Cajun seasoning (see Ingredient note)
1 small avocado, pitted
2 tablespoons reduced-fat mayonnaise
4 crusty whole-wheat rolls, split and toasted
1 cup arugula
2 plum tomatoes, thinly sliced
1/2 cup thinly sliced red onion

1. Oil grill rack, preheat grill to high.
2. Rub blackening (or Cajun) seasoning on both sides of salmon. Grill until cooked through, about 3 to 4 minutes per side.
3. Mash together avocado and mayonnaise in a small bowl.
4. To assemble sandwiches, spread the avocado mixture on the bottom half of each roll. Top with the salmon, arugula, tomato and onion.

NUTRITION INFORMATION: Per serving: 429 calories; 16 g fat (3 g sat, 7 g mono); 67 mg cholesterol; 43 g carbohydrate; 33 g protein; 6 g fiber; 755 mg sodium; 755 mg potassium. Nutrition bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (20% dv), Folate (15% dv), good source of omega-3.
2 1-2 Carbohydrate Servings
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)

TIP: Ingredient Note: Cajun seasoning is a spice blend that usually includes cayenne and black pepper, salt, thyme, garlic and onion powder and paprika. Look for it in the spice section of the supermarket.

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.)

Great for a weekend company meal and very filling. If using a grill pan, toast the whole wheat rolls first and the grill pan is still clean to do the salmon.

Ginny

This is amazing...and you can do it inside on a cast iron grill pan if you want. I'm not crazy about salmon, but my partner loves it...I actually made this for her, but I liked it just as much! Beware, though - it is MESSY to eat.

Suzanne, San Diego, CA

Excellent. One of my favorite salmon recipes. I made this several times and recommend this one as a keeper. Sometimes I substitute baby spinach for the arugula. A great weeknight meal or casual get together with friends.

Michael, Vancouver, BC

This was great! The only change I made was using romaine lettuce instead of the aragula since I'm not much a fan. My dad added hot sauce to the avacodo spread, commenting that it could use "more of a kick", but it's versatile enough to suit everyone's needs. Definately a keeper! :)

Sarah , MA

This was absolutely delicious and a nice change from regular grilled or broiled salmon. The only change we made was using regular mayo instead of reduced-fat but I seriously doubt that that made that big of a difference in taste.

, FL

This has become my favorite sandwich of all time. Wonderful flavors.

Larry Williamson, Greenville, SC

YUMMY. I made this for my husband, mother, and father, and we all loved it. I get bored of cooking salmon the same way, so I tried this method, and it was a success! Will make many times again!

Stasi, Lakewood, CO

This is a tasty and easy recipe. I think you could use any rub you like and it would turn out great. My husband doesn't like cajun seasoning on fish as he think it makes it taste more fishy. But I would still use a spicy rub. Also added garlic and cilantro to the avocado sauce. Used baby lettuce instead o arugula since I don't like arugula. Perfect week night meal with some veggies on the side. I used whole wheat burger buns from Trader Joes and they were perfect with it.

Cara, Bellingham, WA