Seared Salmon in Creamy Dill Sauce
Makes 4 servings
Salmon is an incredibly rich source of heart-healthy omega-3 fatty acids. When possible, select intensely flavored wild salmon, which contains fewer environmental contaminants than farm-raised. Use the leftover dill sauce instead of plain mayo in turkey roll-ups.
1/4 cup mayonnaise
1/4 cup nonfat plain yogurt
2 scallions, thinly sliced
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh dill
4 (6-ounce) salmon fillets, with skin
Salt and pepper
1 tablespoon extra-virgin olive oil
2 ounces alfalfa sprouts (2 cups)
1. Combine mayonnaise, yogurt, scallions, lemon juice, and dill.
2. Season salmon with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add salmon, flesh-side down, and sear 3 minutes, until brown. Flip and sear another 3 minutes, until salmon is just cooked through.
3. Place a dollop of sauce on serving plate; top with salmon and a small mound of sprouts.
Per serving with 1 tablespoon of sauce:
35 g protein
2 g carbohydrate
0 g fiber
28 g total fat
5 g saturated fat
106 mg cholesterol
215 mg sodium