Name: Pan-Seared Salmon with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 1 serving
Ingredients: 7 oz raw salmon fillet; 1.5 tsp olive oil; 0.25 tsp sea salt; 0.25 tsp black pepper; 2 tbsp nonfat Greek yogurt; 1 tsp fresh lemon juice; 1 tsp fresh dill; 0.5 tsp garlic powder; 1 cup raw asparagus

Nutrition

Per serving

527 calories

Protein: 47g; 36% of calories
Carbs: 9g; 7% of calories
Fat: 34g; 58% of calories

Ingredients

9 items

Instructions

Prep 10 min · Cook 12 min

Preheat the oven to 400°F (200°C).
Trim the woody ends off the raw asparagus, place on a baking sheet, and toss with 0.5 tsp of the olive oil and a pinch of the sea salt.
Roast the asparagus for 12 minutes until tender and slightly charred.
Pat the raw salmon fillet dry with a paper towel and season with the remaining sea salt, black pepper, and garlic powder.
In a small bowl, stir together the nonfat Greek yogurt, fresh lemon juice, and fresh dill to make the sauce.
Heat the remaining 1 tsp of olive oil in a skillet over medium-high heat.
Place the salmon in the pan skin-side down and sear for 5 minutes until the skin is golden and crispy.
Flip the fillet and cook for an additional 3 minutes until the salmon is opaque and flakes easily.
Plate the salmon immediately alongside the roasted asparagus and spoon the creamy lemon-dill sauce over the fish.

Nutrition

Ingredients

Instructions

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