I use wild-caught salmon when possible because it’s lower in fat than farm-raised. That said, it is more expensive and harder to find in many areas of the country, especially if you’re buying it fresh. But you can always check the freezer section, where it is more commonly found. If you do end up using farm-raised salmon, add about 12 calories and 1.5 grams of fat per ounce over wild-caught.

　　

Ingredients

makes 1 serving

　　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

　　

Step 1

Lightly mist both sides of the fillet with spray. Sprinkle the seasoning evenly over both sides.

　　

Step 2

Place a small nonstick skillet over medium-high heat. When the pan is hot, add the salmon. Cook the fillets 1 to 2 minutes per side, or until the outsides are just lightly browned. Then reduce the heat to medium and continue cooking until the fillet is pale pink throughout, 2 to 3 minutes per side.

　　

Step 3

Place the bun bottom on a serving plate. Top it with the salmon, followed by the arugula, tomato, then onion. Spread the mustard over the inside of the bun top. Flip it atop the sandwich. Serve immediately.

　　

nutrition information

Step 4

Calories: 289

　　

Step 5

Protein: 24g

　　

Step 6

Carbohydrates: 28g

　　

Step 7

Fat: 10g

　　

Step 8

Saturated Fat: 1g

　　

Step 9

Cholesterol: 55mg

　　

Step 10

Fiber: 4g

　　

Step 11

Sodium: 717mg

　　Reprinted with permission from I Can't Believe It's Not Fattening! by Devin Alexander. Copyright © 2010 Devin Alexander. Published by Clarkson Potter Publishers, a division of Random House, Inc. All rights reserved.Devin Alexander is the author of The Most Decadent Diet Ever, Fast Food Fix, and coauthor of The New York Times bestsellers The Biggest Loser Cookbook and The Biggest Loser Family Cookbook. She was a chef on NBC's The Biggest Loser and the host of Healthy Decadence on Discover Health and FitTV.