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Sautéed Keta Salmon with Dill-Yogurt Sauce
Recipes
Sautéed Keta Salmon with Dill-Yogurt Sauce
4 servings
20 minutes total

Ingredients

  • 2 tablespoons fresh dill
  • 1 tablespoon capers
  • ½ cup whole milk plain Greek yogurt
  • 2 tablespoons lemon juice
  • 4 (6 oz) fillets keta salmon, skin removed (about 1 ½ lb)
  • 2 teaspoons seafood seasoning
  • Cooking spray

Steps

    1. Chop dill and capers finely. Combine dill, capers, yogurt, and lemon juice.
    2. Preheat large, nonstick sauté pan on medium-high 2–3 minutes. Coat salmon with seasoning and spray (wash hands). Place salmon in pan; cook 3–4 minutes on each side until centers of fillets flake easily and are 145°F.
    3. Serve salmon with yogurt sauce.
    Note: Always check fish for bones.
Other Preparation Methods

    • Grill: Preheat grill (or grill pan) on medium. Whisk ½ cup chipotle barbecue sauce and 2 tablespoons raspberry jam until blended. Place 4 (6 oz) fillets keta salmon, skin removed (about 1 ½ lb) on grill (wash hands); cook 3–4 minutes on each side until grill-marked and centers of fillets separate easily and are 145°F. Brush with sauce during last minute of cook time. Serve with remaining sauce.
    • Bake: Preheat oven to 425°F. Cut 4 (6 oz) fillets keta salmon, skin removed (about 1 ½ lb) into 8 equal pieces and thread lengthwise onto 6-inch skewers (wash hands). Combine ½ cup sesame-ginger marinade and 1 tablespoon each sesame oil and peanut butter; brush one-half mixture over both sides of salmon. Arrange skewers on baking sheet; bake 4 minutes until centers of fish flake easily and are 145°F. Serve with remaining sauce.

Amount per ¼ recipe serving: Calories 250, Total Fat 10g, Sat Fat 2g, Trans Fat 0g, Chol 90mg, Sodium 550mg, Total Carb 2g, Fiber 0g, Total Sugar 1g, (Incl. 0g Added Sugars), Protein 40g, Vitamin D 120%, Calc 4%, Iron 6%, Potassium 15%