Salmon with lemon & dill sauce

Salmon with lemon & dill sauce: juicy pan-fried salmon with yoghurt, lemon and fresh dill – high-protein, aromatic and quick to make.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 12 min
• Total time: 17 min
• Calories: 380 kcal per serving
• Protein: 36 g
• Fat: 24 g
• Carbs: 4 g

Ingredients

• 2 salmon fillets
• 3 tbsp yoghurt
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 handful of dill
• 1 tsp lemon zest
• 1 pinch of salt
• 1 pinch of pepper

Method

You’ll need: frying pan · spatula

1. Pat the salmon fillets dry and season with salt and pepper.
2. Heat the olive oil in a frying pan over a medium heat and lay the salmon in skin side down. Fry until the skin is golden brown and crisp.
3. Carefully turn the fillets and finish cooking on the second side until the salmon is still juicy inside.
4. For the sauce, stir the yoghurt with the lemon juice, lemon zest and finely chopped dill. Season to taste with salt and pepper.
5. Leave the salmon to rest briefly so the juices spread through the fish.
6. Arrange the salmon on plates, add the lemon and dill sauce and serve with fresh dill.

Good to know

When it needs to be quick, this dish is one of my favourite answers. The salmon stays juicy and the sauce brings freshness to the plate.

Swaps

Yoghurt → Greek yoghurt (more protein, creamier texture); salmon → trout (similar protein content, also with omega-3 fatty acids); dill → parsley (contains vitamin K and has a milder herb flavour); olive oil → avocado oil (heat-stable, mainly monounsaturated fats)

Allergens

Contains fish and milk; usually well suited to children if the salmon is fully cooked through and mildly seasoned, and in pregnancy, thoroughly cooked salmon is generally considered a good choice.