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. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you’ll want to use a grill basket if you have one to keep the fish from breaking apart.

Makes 4 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Moderate

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
2 tablespoons low-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 (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.

NUTRITION INFORMATION: Per serving: 414 calories; 14 g fat (2 g sat, 6 g mono); 65 mg cholesterol; 43 g carbohydrate; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.
Nutrition bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (18% dv), Folate (15% dv), good source of omega-3s.
2 1/2 Carbohydrate Servings
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)

TIP: 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° 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.

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

This is a great, quick after work meal. Really simple but a great combination of flavors.

cathy, Jericho, VT

Excellent!!!!!!!

Margaret, Scarborough ont, ON