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.

NUTRITION PROFILE: Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium

Makes 2 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

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

NUTRITION INFORMATION:  431 calories; 16 g fat (3 g sat, 7 g mono); 67 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 756 mg sodium; 774 mg potassium

Nutrition Bonus: Selenium (78% daily value), Potassium (22% dv), Vitamin C (20% dv), Folate (16% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 2 vegetable, 3 lean meat, 1 fat

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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