Recipes - add a little spice to your life!

Recipes add a little spice to your life!

Poach-Roast Salmon with Yogurt and Dill Sauce_small

Poach-Roast Salmon with Yogurt and Dill Sauce

Prep time:
5 minutes 
Cooking time:
20 minutes 
Total time:
25 minutes 
Ease of prep:
Easy 
Makes 4 Servings
 
Portion size:
1 fillet 

x 4 servings

Nutrition Per Serving

Calories:
240.0 
Carbohydrates:
6.0g
Protein:
25.0g
Fat:
14.0g
Cholesterol:
62.0mg
Sodium:
286.0mg

Exchanges

Starch:
0.0 
Vegetable:
0.0 
Fruit:
0.0 
Meat:
3.5 
Fat:
0.0 
Milk:
0.0 
Print

For a savory dish that is easy to prep and cook, try this Poach-Roast Salmon with Yogurt and Dill Sauce recipe. Succulent salmon is topped with a yogurt, garlic, onion, caper, lemon juice and dill sauce. Only 225 calories per serving.

Ingredients

  • 1/2  cup(s)  nonfat plain yogurt
  • 1/2  tsp  garlic, minced
  • 1  tsp  onions, minced
  • 1  Tbsp  capers, drained -- chopped if large
  • 3  Tbsp  lemon juice
  • 1  Tbsp  fresh dill, chopped
  • 1  pound(s)  salmon fillets, cut crosswise into 4 equal portions
  • 1/4  tsp  salt
  • 1  dash(es)  freshly ground black pepper
  • 4  lemon wedges

Directions

  1. Preheat the oven to 400°F.
  2. In a small bowl, stir the yogurt, garlic, onions, capers, 1 tablespoon lemon juice, and 1/2 tablespoon dill until smooth.
  3. Set the Yogurt and Dill Sauce aside.
  4. Lightly coat an 8- by 12-inch glass baking dish with cooking spray.
  5. Place the salmon, skin-side down, in the dish.
  6. Sprinkle with 2 tablespoons lemon juice.
  7. Season with salt, pepper, and 1/2 tablespoon dill.
  8. Cover the dish tightly with foil and bake 15 to 25 minutes until fish is flaky and no longer translucent.
  9. Divide the salmon among 4 dinner plates and garnish with 2 tablespoons of the sauce and a lemon wedge.

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