Every week our friends at the Natural Gourmet Institute in New York City develop a new healthy recipe exclusively for our readers. This salmon sandwich was created for Cindy K. of Los Angeles, California. She wrote, “I can barely function in the kitchen. I need something easy, with few ingredients and quick to make. I need animal protein at every meal, to feel satiated.”

This simple seared salmon is an easy, protein-packed meal. Salmon makes a satisfying main dish not only because of its protein content but also due to its composition of healthy fats. Paired with a whole wheat baguette and avocado spread, this take on a classic is sure to leave you feeling satisfied and healthy.

Try out this fabulous recipe and share a photo of the result on Twitter or Instagram @LiveSonima with the hashtag #SonimaEats. You can submit your own request here for a chance to receive a personalized recipe tailored to your favorite flavors and unique lifestyle and dietary needs.

Photo by Hailey Wist

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Ingredients

Sandwich
  • ¾ pound skinless, boneless salmon filet
  • ¼ teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 tablespoon canola oil
  • 1 whole wheat baguette, cut into 4 pieces, sliced lengthwise
  • 1 large beefsteak tomato, or 2 vine ripe tomatoes, thinly sliced
  • 4 large leaves red leaf lettuce, thoroughly cleaned
Avocado Spread
  • 2 tablespoon extra virgin olive oil
  • 2 avocados, pitted
  • juice of 1 lemon (about 2 tablespoons)
  • 1 tablespoon finely chopped dill
  • ¼ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper

Directions

  1. Slice salmon into 4 pieces. Season with salt and pepper on both sides.

  2. Heat canola oil in a large sauté pan over medium heat (do not let the oil smoke). Cook salmon until golden brown, about 3 minutes per side. Transfer to a paper towel-lined plate and allow to rest.

  3. Combine all avocado spread ingredients in a food processor and puree until smooth. Transfer to a bowl.

  4. To assemble sandwiches, spread avocado on both sides of bread. Place salmon and tomato slices on bottom half, top with lettuce, and close with top piece of bread.

Nutritional Information

Calories
460
Total Fat
25g
Saturated Fat
4g
Cholesterol
40mg
Sodium
610mg
Carbohydrates
37g
Dietary Fiber
8g
Sugars
3g
Protein
24g
YIELD:

4 sandwiches