Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you’ll want to use a grill basket if you have one to keep the fish from breaking apart.
Makes 4 servings
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Moderate
1 pound wild salmon fillet (see Ingredient Note), skinned (see Tip) and cut into 4 portions
2 teaspoons blackening or Cajun seasoning
1 small avocado, pitted
2 tablespoons low-fat mayonnaise
4 crusty whole-wheat rolls, split and toasted
1 cup arugula
2 plum tomatoes, thinly sliced
1/2 cup thinly sliced red onion
1. Oil grill rack (see Tip); preheat grill to high.
2. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
3. Mash avocado and mayonnaise in a small bowl.
4. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.
NUTRITION INFORMATION: Per serving: 414 calories; 14 g fat (2 g sat, 6 g mono); 65 mg cholesterol; 43 g carbohydrate; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.
Nutrition bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (18% dv), Folate (15% dv), good source of omega-3s.
2 1/2 Carbohydrate Servings
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)
TIP: Ingredient note: Wild-caught salmon from the Pacific (Alaska, California, Washington and Oregon) is considered the best choice for the environment. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
To oil a 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.
Grilled Manchego with Spinach & Spicy Plum Chutney
Admittedly, this dish is a bit more labor-intensive than the grilled-cheese sandwiches of your youth, but the extra effort pays off with maximum flavor. The unusual sweet-tart chutney is also wonderful on toast or with roast pork.
Makes 2 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
Spicy Plum Chutney (recipe follows)
2 cups packed baby spinach, rinsed, with water still clinging to leaves
1 teaspoon butter, melted
1 teaspoon extra-virgin olive oil
4 slices whole-wheat or sourdough bread
3/4 cup finely shredded Manchego or sharp Cheddar cheese
1. Prepare Spicy Plum Chutney.
2. Place spinach in a microwave-safe bowl; cover and microwave until just wilted, about 2 minutes. Transfer the spinach to a colander in the sink; press lightly with a spatula to extract any excess water.
3. Mix butter and oil in a small bowl. Place bread on a work surface and brush the top of each slice with the butter mixture. Turn the slices over and spread 2 teaspoons of the plum chutney on 2 slices of bread. Top the chutney with cheese. Layer the spinach over the cheese and top with the remaining 2 slices of bread, buttered side out.
4. Place the sandwiches in a dry, nonstick skillet over medium heat. Cook, until golden on the first side, 3 to 4 minutes. Turn the sandwiches over and continue cooking until the second side is golden, 2 to 3 minutes. Cut the sandwiches in half and serve with the remaining chutney for dipping.
NUTRITION INFORMATION: Per serving: 316 calories; 14 g fat (6 g sat, 3 g mono); 28 mg cholesterol; 41 g carbohydrate; 12 g protein; 6 g fiber; 471 mg sodium; 235 mg potassium.
Nutrition bonus: Vitamin A (70% daily value), Calcium & Vitamin C (25% dv), Folate (22% dv).
Exchanges: 1 1/2 starch, 1 fruit, 1 high-fat meat, 1 fat
2 Carbohydrate Servings
MAKE AHEAD TIP: The chutney will keep for 1 week in the refrigerator.
Steak Salad-Stuffed Pockets
Here's a healthy dinner on the go, an easy sandwich you can pack up and take in the car when you're rushing the kids off to soccer or band. It's also a quick favorite when the adults just want to hang out on the deck on Saturday night with a pitcher of sangria on the side.
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
1/4