Blackened Salmon Sandwich

7 ingredients
19 steps

Ingredients

  • 1 (3 1/2-ounce) salmon fillet, skin and bones removed (I used wild-caught) Olive oil spray (from a spray bottle, not a store-bought, prefilled one that contains propellant; I used a Misto)
  • 1 teaspoon Cajun or blackened seasoning (choose one where salt is not listed as the first ingredient)
  • 1 (about 3 1/2-inch-diameter) whole-grain or whole-wheat hamburger bun
  • 1/4 cup arugula leaves or other green lettuce
  • 2 (1/4-inch-thick) tomato slices
  • 1 very thin slice of onion (I used red onion)
  • 1/2 tablespoon honey mustard

Directions

  1. 1
    Lightly mist both sides of the fillet with spray.
  2. 2
    Sprinkle the seasoning evenly over both sides.
  3. 3
    Place a small nonstick skillet over medium-high heat.
  4. 4
    When the pan is hot, add the salmon.
  5. 5
    Cook the fillets 1 to 2 minutes per side, or until the outsides are just lightly browned.
  6. 6
    Then reduce the heat to medium and continue cooking until the fillet is pale pink throughout, 2 to 3 minutes per side.
  7. 7
    Place the bun bottom on a serving plate.
  8. 8
    Top it with the salmon, followed by the arugula, tomato, then onion.
  9. 9
    Spread the mustard over the inside of the bun top.
  10. 10
    Flip it atop the sandwich.
  11. 11
    Serve immediately.
  12. 12
    Calories: 289
  13. 13
    Protein: 24g
  14. 14
    Carbohydrates: 28g
  15. 15
    Fat: 10g
  16. 16
    Saturated Fat: 1g
  17. 17
    Cholesterol: 55mg
  18. 18
    Fiber: 4g
  19. 19
    Sodium: 717mg

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