Name: Pan-seared salmon with lemon-dill sauce
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 6 oz Atlantic salmon fillet, patted dry; 4 oz red potatoes, halved; 1/4 cup nonfat Greek yogurt; 1 tbsp lemon juice; 1/2 cup fresh dill, chopped; 1 tsp olive oil; 1 tsp salt; 1/2 tsp black pepper; 1 tsp water; 1 clove garlic, finely grated; 1 1/2 cups water

Nutrition

Per serving

511 calories

Protein: 45g; 34% of calories
Carbs: 24g; 18% of calories
Fat: 27g; 47% of calories

Instructions

Prep 15 min · Cook 20 min

Bring the large amount of water to a boil in a small pot. Add the potatoes and a pinch of salt. Simmer for 15 to 18 minutes until fork-tender. Drain the potatoes and return them to the pot.
While the potatoes boil, whisk the Greek yogurt, lemon juice, half the chopped dill, grated garlic, the small amount of water, and a pinch each of salt and pepper in a small bowl until smooth.
Season the 1-inch-thick salmon fillet with half of the remaining salt and pepper. Heat the olive oil in a nonstick skillet over medium-high heat. Place the salmon in the pan, skin-side down if applicable, and cook for 4 minutes. Flip carefully and cook for 3 to 4 minutes more, adjusting slightly for thickness, until the fish flakes easily. Done when opaque in the center, 145°F.
Toss the warm potatoes with the remaining salt, pepper, and most of the remaining dill. Place the potatoes and salmon on a plate. Spoon the sauce over the fish and scatter the last pinch of dill over the top.

Nutrition

Ingredients

Instructions

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