RECIPE MAKEOVERS

Forget Fillet-O-Fish

Healthy fish fillet sandwich

Featured Recipe: Blackened Salmon Sandwich

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Our Blackened Salmon Sandwich packs more flavor & healthy omega-3s.

By Jessie Price, Food Editor, EatingWell

Forget Fillet-O-Fish. EatingWell’s decadent Blackened Salmon Sandwich is the perfect fish sandwich. It’s got a spice-crusted seared piece of salmon that’s a little crisp on the outside and slightly blackened, silky and moist inside and super flavorful. Plus it has a creamy rich mayonnaise-avocado spread, red onion for a little kick and the serving is generous and filling.

Besides being delish, there’s plenty of good health news—most of the fat in the sandwich is the heart-healthy unsaturated type (that comes from the fish and the avocado). Plus 6 grams of fiber, omega-3s and relatively little sodium round out the rosy picture. This sandwich is a perfect example of how healthy food can taste great and doesn’t have to seem like “health food.” And in fact healthy food, even healthy “fried” food, can be way better and more tasty than its less healthy counterparts.

Here are the stats for our salmon sandwich:

429 calories
16 grams of fat
3 grams saturated fat
755 mg sodium
6 grams fiber
A good source of omega-3s

For me this sandwich is a no-brainer because I love almost all salmon recipes and I adore all things blackened. But if you must have fried fish, don’t worry: we can even make that healthy too. Check out our collection of other healthy “fried” recipes for foods like zucchini sticks and even fried chicken.

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USER COMMENTS — Add Your Comment

How can this be all that healthy with all the sodium? Granted, the salmon is a great unsaturated fat item, but the level of sodium doesn't seem to be all that healthy. I would think if the salmon was not blackened (and I love blackened meat), the meal would be more healthy.

n24nziks, Killeen, TX