Name: Pan-seared salmon with lemon-dill sauce
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 6 oz skin-on salmon fillet, patted dry; 3.5 oz red potatoes, halved; 1/4 cup nonfat Greek yogurt; 1 tbsp lemon juice; 1/2 cup fresh dill, chopped; 1 clove garlic, minced; 1 tsp olive oil; 1 tsp salt; 1/2 tsp black pepper; 1 3/4 cups water

Nutrition

Per serving

501 calories

Protein: 44g; 35% of calories
Carbs: 21g; 17% of calories
Fat: 27g; 48% of calories

Instructions

Prep 15 min · Cook 10 min

Place the potatoes in a small pot and cover with water and half the salt. Bring to a boil, then simmer until fork-tender, about 12 minutes. Drain and keep warm.
In a small bowl, whisk together the Greek yogurt, lemon juice, chopped dill, and minced garlic. Season with half of the remaining salt and half the black pepper.
Season the flesh and skin of the 1-inch-thick salmon fillet with the rest of the salt and black pepper. Heat olive oil in a nonstick skillet over medium-high heat. Place the salmon in the pan skin-side down and press firmly with a spatula for 10 seconds. Cook undisturbed until the skin is very crisp and the flesh is opaque halfway up the side, about 5 minutes. Flip and cook until the fish flakes easily at the thickest part, about 2 minutes more. Done when The flesh is opaque and flakes easily at the thickest part., 145°F.
Place the seared salmon and boiled potatoes on a plate. Spoon the lemon-dill sauce over the salmon and serve immediately.

Nutrition

Ingredients

Instructions

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