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.

EatingWell Test Kitchen

Used by permission. (c) Eating Well, Inc.

Blackened Salmon Po' Boy

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    1/2 small avocado, pitted (see Tips for Two) 2 crusty whole-wheat rolls, split and toasted
    1 tablespoon reduced-fat mayonnaise 1 cup arugula
    1 teaspoon blackening or Cajun seasoning 1 plum tomato, thinly sliced
    8 ounces salmon fillet, skinned and cut into 2 portions 1/4 cup thinly sliced red onion


    Prep: 25 min Total: 30 min (Quick)
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    • 1

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

    • 2

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

    • 3

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

    • 4

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


    Tips for Two: Although browning is inevitable, less browning is possible if you keep the pit in the avocado half you’re storing and wrap it tightly in plastic wrap. Mash with reduced-fat mayonnaise and use as a sandwich spread; dice and sprinkle on top of scrambled eggs; toss in salad.

    Tip: To oil the 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.

    nutritional information

    6 g
    14 g
    Saturated Fat:
    2 g
    43 g
    33 g
    776 mg
    Monounsaturated Fat:
    6 g
    2 starch, 2 vegetable, 3 lean meat, 1 fat
    65 g
    Carbohydrate Servings:
    2 1/2
    774 mg
    Nutrition Bonus:
    Selenium (78% daily value), Potassium (22% dv), Vitamin C (20% dv), Folate (16% dv).
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