Blackened Salmon Sandwich

Number of Servings: 4 (270g)
Active Time: 20 min.
Total Time: 20 min.
Blackened Salmon Sandwich

Delicious and nutritious. Who could ask for more? This Cajun-spiced salmon sandwich is cooled by creamy avocado-mayo, making it a wonderful source of heart-healthy omega-3 fatty acids.

Ingredients

  • 1 lb. salmon fillet, skinned and quartered
  • 2 tsp. Cajun seasoning
  • 4 whole-wheat rolls, split
  • 1 avocado
  • 2 Tbsp. Guiding Star-worthy mayonnaise
  • 1 cup arugula
  • 2 plum tomatoes, thinly sliced
  • ½ cup thinly sliced red onion

Directions

  1. Oil grill rack and preheat grill to high.
  2. Rub salmon on both sides with seasoning. Grill until cooked through, turning once (3-4 minutes per side). Place the rolls on a higher rack to toast.
  3. Mash avocado and mayonnaise together in a small bowl.
  4. To assemble sandwiches, spread some of the avocado mixture on each toasted roll and top with salmon, arugula, tomato, and onion.

Nutrition Facts

4 servings per container

Serving Size 270g

Amount per serving
Calories 390
% Daily Value*
Total Fat 18.5g 23%
Saturated Fat 3g 15%
Trans Fat 0g
Polyunsaturated Fat 5.5g
Monounsaturated Fat 8g
Cholesterol 64mg 22%
Sodium 410mg 18%
Total Carbohydrate 30g 11%
Dietary Fiber 4g 14%
Total Sugars 6g
Includes 4g Added Sugars 8%
Sugar Alcohol 0g
Other Carbohydrate 17g
Protein 28g
Vitamin D 0mcg 0%
Calcium 81.4mg 6%
Iron 2.4mg 10%
Potassium 1040mg 20%
Vitamin A 36.7mcg 4%
Vitamin C 11.5mg 15%
Vitamin E 2.9mg 20%
Vitamin K 23.4mcg 20%
Thiamin 0.4mg 35%
Riboflavin 0.6mg 45%
Niacin 17mg 110%
Vitamin B6 1.2mg 70%
Folate 95.6mcg 24%
Vitamin B12 3.6mcg 150%
Biotin 11.9mcg 40%
Chloride 26.6mg 2%
Pantothenate 2.9mg 60%
Phosphorus 366.2mg 30%
Iodine 1.4mcg 0%
Magnesium 91.9mg 20%
Zinc 2mg 20%
Selenium 63.1mcg 110%
Copper 0.5mg 60%
Manganese 1.2mg 50%
Chromium 1.2mcg 2%
Molybdenum 53.6mcg 120%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Salmon, Avocado, Whole Wheat Hamburger Buns (whole Wheat Flour, Water, Wheat Gluten, High Fructose Corn Syrup, Yeast, Soybean Oil, Salt, Calcium Sulfate, Brown Sugar, Grain Vinegar, Calcium Propionate (preservative), Monocalcium Phosphate, Ethoxylated Mono- And Diglycerides, Datem And/or Sodium Stearoyl Lactylate, Cellulose Gum, Calcium Carbonate, Cornstarch, Citric Acid, Mono- And Diglycerides, Azodicarbonamide And/or Potassium Iodate, Vitamin D3, Soy Lecithin, Sesame Seeds), Tomatoes, Red Onion, Light Mayonnaise (water, Modified Corn Starch, Soybean Oil, Vinegar, High Fructose Corn Syrup, Egg Whites, Salt, Sugar, Xanthan Gum, Lemon And Lime Peel Fibers, Colors Added, Lactic Acid, (sodium Benzoate), Calcium Disodium Edta), Phosphoric Acid, Natural Flavors), Arugula, Cajun Seasoning (garlic, Spices (including Black Pepper, Cayenne Pepper, Oregano, And Chili Pepper), Sea Salt, Onion, Paprika, And Red And Green Bell Peppers).

Latest from Our Blog

8 Classic Comfort Foods with a Nutritious Twist

Mushroom Beef Burgers

Comfort foods have a bad reputation of not being good for you. Here at Guiding Stars, we’ve compiled a list of comfort foods that are just as yummy as the originals but are packed with plenty of nutrition.

Continue Reading »