Salmon with Yogurt Dill Sauce and Cucumber Feta Salad

Spread this deliciously creamy nonfat yogurt dill sauce over grilled or seared salmon. Serve it all with an easy, fresh cucumber feta salad for the ultimate healthy spring or summer meal!

Salmon with Nonfat Yogurt Dill Sauce! Served with an easy cucumber feta salad. This meal is so bright and fresh--for 350 calories!

You know when you make a meal you’re sure you’ll start making all the time? Something easy enough that it doesn’t require you to buy a million ingredients, but also flavorful and impressive enough that you’d be happy to serve it to friends? That’s my favorite. Does it happen all the time? Ehh no. But when it does, I have to share it with you.

Salmon always feels special to me because it’s rich, it’s silky…but buying it wild means paying an arm, a leg, a month’s rent, and one week’s vacation. Every time I pick out a gorgeous piece of wild salmon at the seafood counter, I ask myself, “Should I get insurance on this?” You can’t risk bad recipes on that fish. That’s why this one’s a keeper all around — side dish included. For 350 calories, you’re completely satisfied, friends. Trust me.

wild salmon

Even when I’m making “plain” salmon that I’ll add a sauce to later, I like to quickly marinate it with lemon juice, a few splashes of olive oil, garlic, sea salt, and pepper — just to add some subtle flavor. One tip: never let fish marinate in something acidic for more than 30 minutes (45 minutes max), or the fish will begin to “cook” and become mushy when grilled, seared, or baked. You’ll see that the outside of the fish turns opaque fairly quickly if left too long. This is how citrus juice “cooks” fresh fish in a dish like ceviche.

marinate salmon

The dill sauce is a simple stir of nonfat greek yogurt, fresh dill, lemon juice, garlic powder, salt, and pepper. (I use garlic powder here rather than raw garlic because it blends better into a sauce).

It’s not quite the same flavor or richness as you might find in restaurant dill sauces that are made with mayo or sour cream, but it’s so light and bright you won’t miss the other high-calorie versions. It’s got a bit of a tang, and using nonfat greek yogurt like I did will give you even more of that tangy flavor, but I love how it pairs with the natural richness of the fish. If you’re not much of a yogurt fan, consider swapping in some or all low-fat sour cream.

Fresh and Easy Cucumber Feta Salad Recipe!

Cucumber feta salad is my obsession. I considered creating a whole post just for this one side dish — that’s how lovable it is. And it’s such a simple thing, really. The key is to slice the cucumber and red onion paper-thin, then liberally, pepper, and toss with fresh lemon juice and a splash of olive oil. Add a good handful of feta and toss again. I have a feeling you could leave the oil out altogether and the salad would still have that salty, tart, fresh flavor, but it’s your call. Let the salad sit for a bit and the salt and lemon will help to slightly soften the veggies. You’ll love it!

 

Enjoy, friends!

Salmon with Yogurt Dill Sauce and Cucumber Feta Salad

Makes: 4 servings

Calories per serving: 350

Fat per serving: 22g

Ingredients

  • 1 1/2 pounds salmon, cut into 4 6-ounce filets (I like wild salmon, but use what you like)
  • 2 garlic cloves, minced
  • 2 lemons
  • 4 teaspoons extra virgin olive oil
  • ½ cup nonfat greek yogurt
  • 1 tablespoon fresh dill or ¾ teaspoon dried dill
  • ¼ teaspoon garlic powder (optional)
  • 2 large cucumbers, sliced extra thin
  • ½ large red onion, sliced extra thin into rings
  • 2 ounces feta cheese (about ½ cup)
  • salt
  • pepper

Instructions

  1. Place the salmon in a baking dish, sprinkle with the fresh garlic, season liberally with salt and pepper, squeeze the juice of half of one lemon over the top, and drizzle evenly with 2 teaspoons of olive oil. Cover the baking dish and place in the refrigerator to marinate for 15 minutes.
  2. For the dill sauce, in a small bowl, whisk the yogurt, juice of half of a lemon (1 tablespoon), the dill, garlic powder, and a pinch of salt and pepper. Set aside to let the flavors blend. If you’re waiting longer than 15 minutes before using, cover and refrigerate.
  3. For the cucumber feta salad, in a large bowl, combine the cucumber, onion, and feta. In a small bowl, whisk the juice of the remaining lemon (about 2 tablespoons), the remaining 2 teaspoons olive oil, and a pinch of salt and pepper. Pour the dressing over the cucumber salad and toss to combine.
  4. Remove the salmon from the refrigerator. Spray a large nonstick pan with an oil mister and heat the pan over medium-high heat. When the pan is hot, add the salmon skin-side-down and cook, without moving, until the sides are cooked halfway up the filets, about 5 minutes. Flip and cook until the sides are fully cooked and the fish feels firm to the touch, about 4 minutes.

Nutrition Information & Notes:

Nutrition Information for Complete Meal: Calories 350, Fat 22g, Carb 12g, Fiber 2g, Sugars 2g, Protein 28g

Salmon with Dill Sauce alone (no cucumber salad): Calories 258, Fat 16g, Carb 4g, Fiber 1g, Sugars 2g, Protein 25g

Cucumber Feta Salad alone: Calories 85, Fat 6g, Carb 7g, Fiber 1g, Sugars 0g, Protein 3g

http://www.andiemitchell.com/salmon-with-yogurt-dill-sauce-and-cucumber-feta-salad/

 

*Life Update: I realize some of you might not be on Instagram, or follow me there, but I wrote a short post about Daniel  :) 

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26 thoughts on “Salmon with Yogurt Dill Sauce and Cucumber Feta Salad

  1. Anne F.

    Oh! Love to see two posts in two days and such great recipes!!!! BUT!!!!!THE BEST news is about you and Daniel. Ahhh love.❤️ I teared up after reading the Instagram. Hold on and love him like no other. My son has had a relationship like this one. It pains me to think they are not together BUT, it is not time. I know they love each other and are soul mates but they will be together or not down the read. Enjoy your love and always and forever tell him. It is important today it as it is to show it. Married 42 years. Love. Gets so much better with age.

    Reply
  2. Jenn H. (Wrestling Kitties)

    This sounds and looks amazing!!! So happy to see these recipes on your blog. I have lost 25lbs (100lbs to go) and the last couple months hit a bit of a plateau with my weight loss and was getting so frustrated. So I got your book out the other night and started reading it AGAIN to help keep my motivation up as you are just so real, relatable, and inspiring! This is just the push I needed to keep working at this. Thank you for being a true inspiration!! Can’t wait to try this recipe…

    Reply
  3. Tracey

    Andie so loved your book!!!! Life changing for sure! Look forward to each and everyone of your posts!!! Please do tell when the cookbook is coming out?!!!!

    Reply
  4. Cinnamon Vogue

    Andie congratulations on the man in your life. No wonder two posts in two days. LOL.

    This looks fabulous. I had perfected a grilled Salmon in the toaster oven but could never get the pan seared method. Always turned up hard. Now I know. I am loving this Dill sauce.

    Reply
  5. katie o'connor

    andie, everything you make always looks amazing but I just know this one is going to be a favorite! you’re the best and i’m so happy and inspired to see you posting recipes again :) we need to have a mitchell/woolson/o’connor dinner party immediately! <3

    Reply
  6. Nicole

    Andie, I haven’t seen the post but am so happy to hear about you and Daniel. When I read your book that was the one thing that just didn’t sit right with me. Although I don’t know you, I just felt like you should be together and maybe one day that would change, so glad that day is now. Muah!

    Reply
  7. Amanda June

    loved your instagram, love hearing from you more often…and if you penned a full-on blog post about you & d, i wouldn’t hate that either ;)

    Reply
  8. Carol Hansen

    Hey Andie!

    This is soo good! yummy, yummo, yummy in my tumyy..you get I liked it lol!! So good and so rich tasting…just how I like it! I hope you are having a great time a great time at the IFBC…sounds like heaven! xoxoxo

    Reply

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