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
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.
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.