Thursday, August 4, 2011

Seared Salmon with Dill Dijon Sauce

Posted by: Maggie

It's time for something healthy. I give away or share the majority of the baked goods you see on here, but that doesn't change the fact that I had two slices of the peach pie, and two of the cheesecake bars over the past week and a half.

In the interest of not giving myself diabeetus, I decided to end my sugar binge and make this easy, healthy, and delicious salmon recipe. This recipe makes enough sauce for about 4-6 servings of salmon, but I just cooked one piece and will probably end up using the rest of the sauce as a dip for carrot sticks or fingers.

I am all about sauce on my food. Oftentimes I will specifically order something at a restaurant because I think the sauce sounds delicious. I recently ordered a patty melt specifically because it was served with chipotle ketchup. Not because I actually wanted a patty melt. This sauce does not disappoint. It is so rich and creamy from the greek yogurt that you will have a hard time believing it's fat free. And the dill...oh yum. I challenge anyone to find an herb that smells better than that stuff.

Make it for dinner tonight - I promise you won't regret it!

Here's what you'll need:

1/4 cup dijon mustard
1 6-ounce container fat-free Greek yogurt (I swear by the Fage brand - it's the creamiest!)
3-5 tablespoons chopped fresh dill, removed from tough stems

4 6-ounce salmon fillets
Salt and pepper
2 tablespoons canola oil

Mix dijon, yogurt, and dill in a small bowl. Set aside in the fridge until you're ready to serve.

Rinse salmon fillets and dry thoroughly. Season the non-skin side with salt and pepper. In a non-stick skillet, heat canola oil over medium high heat until shimmering. Place salmon seasoned side down into pan, and cook for about 3 minutes on each side, or until salmon flakes easily with a fork.

Serve fillets with sauce spooned over the top, and additional dill for garnish.

Source: Adapted from Blue Kitchen


  1. Such a great photo! Is that Sockeye? We love to eat salmon and do so very often. Love the sauce!

  2. You know, I'm actually not sure. I was in a hurry at the grocery store and just asked for wild salmon without really reading the sign. I think sockeye is usually really bright in color - which this was, so you're probably correct!

  3. Wow doest this look fantastic. I cannot wait to try it. I am a sauce girl too! Come over and visit us. We have a wonderful recipe today.

  4. That sounds STELLAR! I love dill cream sauce on salmon, and I wouldn't feel so bad about this one considering that it's greek yogurt. Definitely making...thanks!

  5. Easy,healthy and tastes great.

    You can do different amounts of Dijon and yogurt depending on your taste.
    Thank you Maggie

  6. yum!!! salmon was so simple and delicious, and the sauce was so clever. definitely a new go-to recipe.


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