What's This?
Serving size 2
Prep Time
Total Time


½ small avocado, pitted (see Tips for Two)1 Tbsp reduced-fat mayonnaise1 tsp blackening or Cajun seasoning8 oz salmon filet, skinned and cut into 2 portions2 crusty whole-wheat rolls, split and toasted1 cup arugula1 plum tomato, thinly sliced¼ cup thinly sliced red onion


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.

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Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 2 Total

  • Calories 415 22%
  • Calories from fat 126 22%
  • Total Fat 14gm 32%
  • Sodium 776mg 24%
  • Total Carbohydrates 43gm
  • Fiber 6gm
  • Protein 33gm
  • Cholesterol 65mg 14%

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Diabetic, Healthy, High Fiber, Low Cholesterol, Low Fat, Vegetable, Salmon, Tomato, Southern & Soul, Easy, 30 Minute, Quick, Barbecue & Grilling, Mardi Gras, Picnic

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