Seared Salmon With Mustard Dill Sauce And Garlicky Potatoes

In our quest to eat healthier meals after weeks of indulgent holiday goodies, salmon is at the top of my list.  One of the most popular accompaniments for salmon is a mustard dill sauce, no matter how the fish is prepared…whether it is gravlax, smoked, poached, grilled, roasted, or wrapped in a pastry. Often the sauce is made with calorie laden ingredients but not my mustard dill sauce as it is prepared with fat-free Greek yogurt. Seared salmon with mustard dill sauce and garlicky potatoes is a light, healthy meal that is a snap to prepare. Served with a green salad, it is a well balanced and tasty dinner that you won’t feel guilty about serving to your family. Best of all, the dinner can be on the table in 30 minutes making it great to serve during the week.

Seared Salmon With Mustard Dill Sauce
Seared Salmon With Mustard Dill Sauce

Seared Salmon With Mustard Dill Sauce

This recipe is for two servings and can be adjusted accordingly.

  • 1/2 c. fat-free Greek yogurt
  • 3 tsp. or to taste Dijon mustard
  • 2 – 3 Tbsp. finely chopped fresh dill
  • a squeeze of fresh lemon juice (to taste)
  • a pinch of cayenne pepper
  • salt and pepper to taste

Mix all ingredients together. This can be made earlier in the day and kept refrigerated.

  • a center cut filet of salmon, skinned and seasoned generously with salt, pepper, garlic powder and onion powder
  • enough oil to just coat the bottom of a pan

Heat a nonstick sauté pan over medium hight heat, when hot add the oil. When the oil starts to shimmer, place the seasoned salmon presentation side (skinned side) down in the hot oil and sauté for about 4 minutes until the fish is crisp and well browned. Turn over and cook for another 3 to 4 minutes, depending on the thickness of the fish, until just cooked through. I think salmon should be cooked to medium and still be pink at its center to retain its moist and succulent texture…of course cook to your preference. Let sit for five minutes before portioning and plating.

Garlicky Potatoes

I use tiny multi colored potatoes (but any small potato will work) that I cut in half and boil in salted water until just done and then drain well. I add a couple of tablespoons of olive oil to the pot along with 3 chopped cloves of garlic and cook for one minute. I then return the potatoes to the pot along with salt and pepper and let the potatoes cook until they start to get crispy.  Chopped fresh parsley or other fresh herbs are then tossed with the potatoes before serving.


This meal has so much going for it.  The crispy crust on the salmon is delicious with the cool, creamy mustard dill sauce…the fragrance of the fresh dill adds so much to the overall goodness of the salmon. Even though a few potatoes are served alongside, the meal is still healthy. It is gluten-free, high in omega 3, and has the added benefits from the yogurt.

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175 thoughts on “Seared Salmon With Mustard Dill Sauce And Garlicky Potatoes

  1. Looks tasty! I usually take the high fat/calorie route by using heavy cream but the Greek yoghurt sounds like it could be a decent substitute!

    1. Hi John, Thank you for stopping by for a visit and your nice compliment. I think the yogurt gives the sauce a light, fresh taste that compliments the salmon well. I look forward to your return.

  2. Love the colors of those potatoes especially the purple one — beautiful! And on top of that, the perfectly seared salmon. Thank you and have a good weekend, Karen! 🙂

    1. Thank you Ray, for your nice compliment. I’m happy that we can get the nice variety of potatoes now…the purple ones add nice color on the plate. Have a great weekend as well.

    1. Hi Victoria, Thank you for your nice compliment. Salmon and dill make the perfect marriage, I think. The garlicky potatoes are a longtime favorite.

  3. Karen, now we are talking again …. This is the business for me. You have cooked the salmon to perfection in my eyes, excellent job – garlicky potatoes with salmon I have try, most of the time I eat pasta or mash .. have to try – but on Tuesday I’m posting a sauce for salmon that I know you will like.
    So hopefully I will see you over in my world then.

    1. Hi Viveka, I knew that you would approve of this recipe. How could a lovely Swedish girl like yourself not like this dish. I’ll be watching for your sauce next week.

    1. Hi Judy, You are right…this sauce would be great on other fish as well as chicken and pork. I’m like you, I love a simple meal that tastes like it took hours but can be put together in minutes.

    1. Thank you Kate, for your nice compliment. I think my husband and eat eat more salmon than any other fish…and to top it off it’s good for you.

  4. Definitely a well balanced healthy meal, and a feast for the eyes as well. Multi-colored potatoes are so pretty, glad they are becoming more readily available in the food markets.

    1. Thank you Norma, for your nice compliment. I do think that this meal is a healthy one. We have just started getting the multicolored potatoes…they do make for a pretty presentation.

    1. Hi Laura, The garlicky potatoes are so good…they have been a favorite of mine for a longtime. I think the dill sauce went very well with the salmon. Thank you for your nice compliment.

  5. We eat a good lot of salmon around our house Karen. I really like this preparation! (And you’ve cooked it to perfection!) And those potatoes look nothing short of radiant!

    1. Hi Spree, It seems people are eating a lot more salmon these days. Not only is it good for you, it is always available here in New England so the price is good. Thank you for your lovely compliment on the dish.

  6. A beautifully presented dish, Karen. Your salmon is cooked beautifully and I like that you added a little mustard to the dill sauce. I’ll be sure to give it a try next time.

    1. Hi John, Thank you for your nice comment. I thought about you when I posted this recipe…we both have similar tastes with our food. I think you will like the mustard.

    1. Hi Nazneen, Thank you for stopping by for a visit and your nice compliment. When you are trying to overcome the eating you have done while traveling or during the holidays, fish is a wonderful option. The potatoes are a real favorite of mine.

    1. Hi Daisy, I’m glad that you like the way the salmon was cooked…it was moist and delicious. I think salmon is perfect to have as a meal after all the excesses of the holidays. Thank you for your nice compliment.

  7. Love everything on the plate. Salmon, along with trout, have to be my favourites. And I love your garlicky potatoes. Shall have to try those as I can get a delicious, sweet and yellow salad potato called Annabelle at the moment – really tasty mashed.

    1. Hi Johnny, Thank you for your lovely compliment. I think you will like the potatoes…it is one of favorite ways of preparing little potatoes. I love trout as well. If I see trout almondine on a menu while traveling in Europe, I’ll order it every time.

  8. What a lovely looking dish and I love how you used different coloured potatoes – it adds so much to the presentation. My husband would have loved a seat at your table when you cooked this – he LOVES salmon! xx

    1. Thank you Charlie, for your nice compliment. I’m glad you like the presentation…half the pleasure of eating is with our eyes, I think. Wish you were our neighbors, I’d have you and your husband over for a salmon dinner.

    1. Hi David, I’m glad you like the dish…it is what we need after all the eating over the holidays. I didn’t find any difference in the purple potatoes to the other two varieties that were used. Perhaps it was because they were so small.

  9. Karen, I think we’d be best friends! You always have dishes I love! In fact, I just bought salmon and love a dill sauce as my go to sauce with salmon! That’s a gorgeous cut of salmon and seared perfectly!

    1. Hi Linda, I have to agree…not only are our tastes and styles of cooking similar, we have so many other things in common. Just when I thought we would get a chance to meet at Runway on our next trip to Florida, you up and moved on me. LOL. Dill sauce goes so perfectly with salmon no matter how it is prepared. Thank you for your lovely compliment.

    1. Hi Emil, I’m glad you enjoyed the recipe and photos…thank you for your nice compliment. So that is where the drool is coming from. LOL 🙂

  10. Totally, absolutely my kind of food: and I have some Greek yogurt nearly ready for that delicious sauce! I love that your recipes are oft meant for two people. Living mostly on my own that gives me an opportunity to cut the ingredients further in a logical way or have wonderful leftovers for next day 🙂 ! Am not a big potato eater, but they go well here: personally I’d steam them first before crisping, but then I am the biggest fan of steamers in the big wide world 😀 !

    1. Thank you Eha, for your nice compliment. I’m glad that you like that most of my recipes are planned for two people. When I create a recipe, I cook just enough for my husband and I to evaluate. I find it is easier for cooks to double or triple a recipe rather than trying to divide. Steaming the potatoes is great and is certainly healthy. I happen boil them and and use the same pot to finish them in. One less thing to wash at the end of the meal. 🙂

      1. You will forgive me if I have a little laugh: I mostly use those stainless steel ‘opening flowers’ type of steamers which fit into almost any pot. When I have finished steaming, stuff goes right back into the same pot sans steamer for any ‘finishing’: I surely don’t like extra dishes either 😀 !

      2. Now that makes a lot of sense. Not only are you cooking healthy…you are very clever. None of us wants one extra pot to wash if we can help it. Although I must confess…I don’t do the dishes. My sweet husband who calls himself “the kitchen slave” does them. 🙂

  11. Salmon is one that I truly miss ever since moving in with my vegetarian boyfriend (now husband). But I will be making the garlic potatoes for Sunday night’s dinner! 🙂 You take really good food photos, btw.

    1. Hi Jizelle, Thank you for stopping by for a visit and your nice comment. I’m glad that you liked the post…hope you enjoy the garlic potatoes. The recipe is one of my favorite when cooking little potatoes.

  12. Hi Karen, we’ve been craving for fish too, and while salmon is hard to come by in our parts of the country, we enjoy white fish very much. You got me at dill sauce: that I can eat with the spoon! 🙂 Your post make me want some salmon now! 🙂

    1. Hi Marina, Fish is always a welcomed dish after all the indulgences over the holidays. The dill sauce would go well on any fish…it would also be great with pork or chicken. Thank you for your nice compliment.

    1. Hi Linda, I think we could say having fish on a sandwich would be similar to having potatoes. Since the food police aren’t there to confirm what kind of bread and what was else was on the sandwich…I’ll give you the benefit of the doubt. LOL.

    1. Hi Tanya, I’m glad you like this meal. I thought mustard dill sauce made with yogurt went great with the salmon. Thank you for your comment.

  13. Salmon and dill is such a wonderful combo, and mustard is a great addition. This really is a nice, light sauce! And you’re so right that fish and seafood is really attractive after all that heavy stuff we’ve been eating. I love garlic and potatoes, and they also combine so well together. They’re a great side to serve with the salmon. Really, this is a perfect menu – thanks!

    1. I agree John, salmon and dill are a match made in heaven. A mustard dill sauce is a classic…I just lightened it by using yogurt. I’m glad you liked the meal and appreciate your compliment.

    1. Hi Carolyn, This meal was welcomed after all the holiday foods of the past weeks. We enjoy our salmon cooked medium to keep it moist…I’m glad you agree with how it is cooked.

  14. This looks amazing! I was going though the freezer yesterday and was shocked at how much salmon was in there . . .printing this off to help with our oversupply!

    1. Hi Jerry, Every once in a while I have to go through my freezer as well…sometimes things can get buried. I hope you will enjoy the recipe. Thank you for your nice compliment.

  15. How delicious this looks and sounds. We enjoy salmon often and try to always have a bag of those jewel-like potatoes on hand. I shall look forward to trying the sauce.


  16. We try to eat salmon at least once a week and my dear hubby will grill it outside even during the winter. The mustard dill sauce sounds so delicious and perfect with salmon.

    1. Hi Susan, I love grilling salmon…especially using a cedar plank. I think you would enjoy the mustard dill sauce the next time you prepare salmon.

  17. Salmon with a dill sauce is a staple in our home, and my dill sauce is fat free Greek yogurt too! Anything else would taste too rich with the salmon. Lovely dinner.

    1. Hi Eva, Dill sauce, especially with mustard is a classic for salmon. Preparing it with yogurt is a nice light version. I do prepare salmon several different ways as I like a variety. I’m glad you liked the meal…thank you for your compliment.

  18. Such a wonderfully healthy and flavorful salmon recipe. I especially love the touch you do by using multi-colored potatoes – it adds just the right amount of colorful punch to the meal! Beautiful photo as always!

    1. Thank you Danny, for your nice compliment about the meal and photo. I do think the multicolored potatoes our nice to use to add interest to the plate.

  19. Thank you for this! It looks amazing, and fits perfectly into my goal of better food this year. The mustard sauce is just what I needed too!

    1. Hi Sarah, I’m glad you enjoyed this post. I think that this meal will fit in well with your goal of eating healthier this year and the nice part is that it is really delicious. Thank you for your nice compliment.

    1. Hi Diane, I’m glad you agree with me about this meal. It really does have a lot going for it…healthy and delicious. Thank you for your compliment.

  20. I like the whole meal plan as it works very good together. Sometimes when you are super busy you cannot be thinking of everything so having it all on one page is a plus. Your seared salmon compliments your colored potatoes very well. A delicious weeknight meal!

    1. Thank you Bam, for your nice compliment. I do like to give suggestions for a whole meal. It is easier than finding a recipe and then thinking…what will can I cook that will go will with it. It is very easy to prepare which makes it good for weeknights.

  21. This looks so vibrant and delicious, Karen, that it’s easy to overlook how healthy this food is! I would love to sit down to this dinner. (I think I’ve been missing some of your posts since they’re not showing up in my Reader, so I’m going to unfollow and then follow you again, hoping that will do the trick! I don’t want to miss a thing!)

    1. Hi Marlene, I’m glad that you like this dish. Yes, it is so good that you can forget that it is a healthy meal. I’ve had the same problem with the reader lately, as well. Thank you for following again, I really appreciate you being a loyal reader and your lovely compliments.

  22. That salmon was cooked beautifully! And those potatoes look scrumptious. I’d be happy to sit down to this meal any day of the week. I’m sure it will be on our menu soon. 🙂

    1. Thank you Kristy, I’m glad that you liked the way the salmon was cooked. I think cooking to medium insures a nice moist piece of fish. I wish you were my neighbor…I’d love to share a meal with your family.

  23. We were thinking a lot alike this past week, Karen! That sauce looks delicious. So creamy and so pretty against the pink flesh. Here’s to delicious ways to have a healthy new year!

    1. Hi Misky, I’m glad you and many others agree about cooking salmon to medium and letting it rest before serving. The sauce is so simple and goes nicely with the salmon. Thank you for your comment.

  24. I think I have fallen in love with these potatoes! I love the way you have left your fish rare in the middle. Most people tend to overcook salmon.

    1. Hi Sissi, We like so many of the same things, dark chocolate, cocktails that are not sweet, and now these potatoes…they are one of my favorites. I agree with you, salmon needs to be cooked to just medium to keep it moist. Thank you for your nice compliment.

  25. Karen – The salmon and potatoes both sound delicious. We’re having salmon tonight and I’m heading off to see if I have yogurt. We frequently parboil then brown new potatoes in butter, but I like your garlic and herb addition.

    1. Thank you Larry, for your nice compliment. I love new potatoes browned in butter but the ones in olive oil, garlic, and herbs are one of my favorites. I hope you enjoy your salmon dinner this evening.

  26. great idea! I particularly like the combo of salmon and garlicky potatoes. and right now I realize I probably always overcook my salmon 😉

    1. Hi Barbara, Thank you for your nice compliment. I usually enjoy a little bit of potato with salmon and the garlicky ones make a great accompaniment to the dish. I didn’t used to care for salmon when I ordered it out and I think it was because it was cooked too much and dry.

    1. Quick, get a paper towel…sorry that I have you drooling all over your keyboard. LOL. I am happy that you like the dish. Thank you Jessica, for your nice compliment.

    1. Hi Hester, The yogurt gave this wonderful light sauce a lot of flavor…it went perfect with the salmon. Thank you for your nice compliment.

  27. I loved, LOVED that you used greek yogurt to make this fabulous mustard dill sauce. Just in time too, I’ve been craving salmon like mad. Thanks for this heart healthy recipe Karen.

    1. Thank you France, for your lovely compliment. I’m glad you liked the sauce…using yogurt really made it not only delicious but it went so well with the rich taste of the salmon. I’m happy you enjoyed the recipe…I do think it is a health meal.

  28. What a delicious looking meal! I love the sauce for your salmon. I bet it complements the salmon perfectly! BTW – you cooked the salmon just like my husband likes it. I would need it cooked just a little bit longer.

    1. Hi MJ, Thank you for your nice compliment. The mustard dill sauce was delicious with the simple preparation of the salmon. If your husband likes salmon like I do but you like it a little more done…I have the answer. Instead of buying a center cut, get one that is thick at one end and then starts to taper down towards the tail end. The narrower portion will be more well done as it is thinner.

  29. That salmon looks like it’s just perfectly cooked. I’m afraid — even though I know better — that I overcook salmon, probably because Mr. Rosemary is cautioning, “Make sure it’s done.” His favorite way to have salmon is grilled in a a teriyaki marinade. I think I’m convincing him to have another favorite!

    1. Hi Rosemary, Thank you for stopping by and your nice comment. If you cook the salmon to medium and then let it sit for five minutes, it will continue to cook. Perhaps just cook it a tiny bit less than you usually do and let it rest. Once your husband sees how moist it is, he may change his mind. I love grilling salmon as well.

  30. I love salmon too and we eat it every Saturday! This one looks like something my family would appreciate! I love yogurt and Greek yogurt I think has a bolder flavor and a more thick consistency! Beautiful meal!

    1. Hi Chunklet, I’m glad you liked the potatoes. Acturally there were three different colors, white skin, red skin and purple…they were great. Thank you for your comment.

    1. Thank you Juliana, for your lovely compliment. This was a simple but delicious and healthy meal. Thank you for your wish, I hope you have a nice week as well.

    1. Hi Wendy, I’m glad that my post was timely. It seems that there are a lot of people that enjoy their salmon cooked medium. The purple or blue potatoes add such nice color to a plate. It will be nice to have them fresh from you garden. Thank you for your comment.

    1. Thank you Joanne, for your nice compliment. I think salmon is such a terrific fish to cook when you want a healthy meal…I’m glad you like the dish.

    1. I haven’t gotten your email and I didn’t know if you got mine as I sent it several days ago. For some reason our email systems don’t get along very well. I finally figured out that it was the spelling and I know it would be a huge problem to correct the address. The good news is that you are now back on my blogroll. You were right, I do like your sauce with the caviar.

      1. Don’t understand why I can’t get emails over to you … was the same with your address. I just replay on your email and still you don’t recieve it – very strange. Anyhow. Fixed … done.

  31. What a coincidence – I just came back from the market and I bought some salmon – I also have some potatoes. I don’t have any Greek yogurt this time but have low-fat sour cream, so I’ll try it with that. This recipe sounds delicious and I’m sure we’ll like it. Thank you.

    1. Hi Vagabonde, Thank you for stopping by for a visit and your nice comment. Sour cream will work perfectly in the recipe. My husband and I enjoyed this meal…I hope you will as well.

    1. Thank you so much Karista, for your lovely compliment. I’m happy you enjoyed the post. I do like my salmon cooked medium…I glad you agree.

  32. Karen we just finished dinner and I am reporting on it. I cooked the potatoes exactly as you said – well I placed them in a large saucepan with water but then I had the oil and garlic in a cast iron pot waiting for when they were ready for the sautéing. Cooked the salmon the way you mentioned. Now, for the sauce I changed it a bit because I had found a recipe and was going to use that, but I merged it with yours. I did not use cayenne but I used the low-fat sour cream, 1 Tbs of prepared Horseradish, 1 teaspoon of French mustard de Dijon, 2 Tbs of light mayonnaise, and the dill and lemon juice. Délicieux!

    1. It was so kind of you to let me know that you enjoyed the meal. I am always happy when someone lets me know that they have tried one of my recipes. Using the sour cream that you had and our addition of horseradish must have made your sauce delicious…I’m glad that I gave you inspiration for your dinner and that you enjoyed it. Thank you so much for your lovely comment…it is very much appreciated.

  33. This is my favorite kind of meal, Karen! We eat a lot of salmon and I look forward to making this yogurt dill sauce soon. Your photo is so enticing, too – the salmon looks cooked to perfection!

    1. Thank you Hannah, for your lovely compliment. I’m glad you liked the meal. I think you will enjoy the sauce as I thought it was a nice match to the rich flavors of the salmon. I’m glad you agree about cooking the salmon to medium.

  34. Perfectly pink salmon, garlicky potato’s (love the multicolour varieties) and a beautiful sauce! Brava! I know that seasonal eating is so important and for me (I’m naturally gravitating) to lighter healthier meals being summer of course.This is one for me delish! 🙂

    1. Hi Alli, Thank you for your lovely compliment. I am so aware of the seasonal differences between the two hemispheres. I know it is hard to enjoy a post about a thick, comforting stew when the temps are so high where you live. This is a good dish no matter the season or the temperature.

  35. Karen, this is by far one of the most appealing looking dinner recipes that I have seen on a blog lately. It looks so utterly delicious and healthy. I really appreciate all your recipes, you pay a lot of attention to all the details and always keep our healthy in mind. I love the sear on the salmon, it looks so perfect and I think your method of preparing the garlicky potatoes sounds better than mine! I will have to try this recipe including the Greek yoghurt based sauce – I love dill.

    1. Thank you Andrea, for your very kind words. I really appreciate your compliment and hope you will enjoy the meal. All the flavors work nicely together.

    1. Thank you very much Anne, for your lovely compliment. I’m glad you enjoyed the post about this meal…it was healthy and delicious at the same time.

    1. Thank you Trang, for your lovely compliment. I enjoyed this simple preparation…all the flavors went well together. I’m glad you agree on the way the salmon was cooked. I think medium is best to keep the fish moist.

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