INGREDIENTS, 1 serving:
1-½ lbs Salmon Filets, 4-5 oz cuts
1-½ teaspoons Kosher Salt
1 teaspoon Ground Mustard
1-½ tablespoons Fresh Dill, chopped
2 tablespoons Extra Virgin Olive Oil
1 Cup Greek Yogurt, non fat
1 Small Lemon, juiced
2 Garlic Cloves, diced
¼ Cup Cucumber, peeled, deseeded and cubed 1/16”
SUBSTITUTIONS:
Buy Tzatziki Sauce instead of making fresh yogurt sauce.
Grill your salmon instead of pan frying.
ADDITIONAL OPTIONS:
Serve with your favorite quinoa recipe.
Serve with your favorite grilled vegetables and dip in the yogurt sauce.
DIRECTIONS:
Prepare all of the ingredients. Wash and roughly chop the dill. Juice your lemon. Dice your garlic. Peel the cucumber. Cut out the seeds leaving you with the solid part of the cucumber. Thin slice it in one direction and then cut into very small cubes. Add garlic and cucumber to the greek yogurt, stirring to combine. Then add salt and lemon juice to taste. I like a lot of lemon juice so it’s “sourness” dominates the natural sourness flavor of the yogurt. Place the yogurt in the fridge to meld and stay cool.
Using a filet knife, cut the skin away from the salmon (you can leave it on as well if you plan to grill your salmon). Season the salmon, top and bottom, with kosher salt and ground mustard. Pat top and bottom with the fresh dill. Heat a pan to medium high heat. Add the Olive Oil to the pan. It’s okay for it to be in a thick layer. This will help crisp the outside edges of the salmon more effectively. Place 2-3 salmon filets in the pan. Be sure to keep them from touching one another so they don’t “steam.”. Fry on one side until the edges begin to brown (3-4 minutes). Flip filets and repeat (2-3 minutes). Salmon should cook til about medium rare-medium in center. Push on the center of a filet to test doneness. Pulling ti a little early will be great since it will continue to cook up 1 more temperature after removal from the pan. Repeat this process with the remaining filets. Serve with the yogurt sauce as a topping and enjoy with your favorite grain and grilled vegetables!
Total MACROS for Recipe, 5-6 servings (grams)
17g Carbohydrates. 161g Protein. 87g Fat. 1495 Calories
Portion Tracking per serving/filet:
- 1 palm sized portion of protein.
- 2 thumb sized portions of healthy fats
