Salmon with Lemon, Dill and Yogurt Sauce
It's summertime, and the weather has been very warm this week...thank God! You still want to eat healthy, but don't want to be tied to your hot stove preparing a meal. Well, here is the perfect low-fat, low-calorie, but high-nutrient meal- salmon- high in omega-3 (for your heart) and protein (for your muscles) and packed with delicious flavor meal- Salmon. The yogurt will provide calcium (for your bones), and the dill will boost your digestive health and may provide relief from insomnia, cancer, and respiratory disorders.Now I know that when you cook salmon, you can smell it for days in your home, and let's face it, no one wants that, especially with the air conditioner on all day. When you poach salmon, not only do you not have to add any fats like butter or oil, there is no smell while you prepare this meal! And the best news, since you had to open that bottle of wine, well, what's a girl to do but enjoy a glass with her meal! Enjoy!
Equipment
- medium pan
- mixing bowl
- Large Skillet with Tight Fitting Lid
- Fish Spatula
- Tablespoon
- plates
Ingredients
- 2 tablespoons Greek yogurt
- 3/4 tablespoon Dijon mustard
- 3/4 tablespoon honey
- 3/4 tablespoon fresh lemon juice
- 1 tablespoon dill, chopped fine
- 1 pinch salt and fresh cracked pepper
- 2 fillets salmon 1/4 pound each
- 1 tablespoon shallot, chopped fine
- 1 cup white wine
- 1 cup water
- 2 slices fresh lemon
- extra fresh dill for garnish
Instructions
- First, make the sauce, then refrigerate it while you prepare the salmon. I
Yogurt Sauce
- n a small bowl, mix the yogurt, mustard, honey, lemon juice, dill, salt, and pepper.
- Season the salmon with salt and pepper. In a medium pan, large enough to cook the 2 salmons side by side, add the shallot, white wine, water and salmon. Cover. Bring the liquid to a boil over medium heat. Once it comes to a boil, lower heat to a gentle simmer and cook for 9 minutes. Carefully remove and discard the liquid.
- Take two plates. Take 1 tablespoon of the yogurt sauce and place a dollop of the sauce closer to the edge of the plate. Now, with the back of the spoon, smear it across the plate. Take a piece of the salmon and lay it diagonally across the sauce. Top it off with a slice of lemon and some fresh dill. Repeat for 2nd plate.
Nutrition
Calories: 304kcalCarbohydrates: 9gProtein: 36gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gCholesterol: 94mgSodium: 158mgPotassium: 929mgFiber: 0.5gSugar: 7gVitamin A: 74IUVitamin C: 7mgCalcium: 54mgIron: 2mg
Tried this recipe?Let us know how it was!