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Sautéed Keta Salmon with Dill-Yogurt Sauce

Sautéed Keta Salmon with Dill-Yogurt Sauce
Servings:
4
Total Time:
20 minutes

Ingredients

4 keta salmon filets (about 1 1/2 lb), skin removed
2 teaspoons seafood seasoning
Cooking spray
1/2 cup plain, whole milk Greek yogurt
2 tablespoons fresh dill, finely chopped
1 tablespoon capers, finely chopped
2 tablespoons lemon juice

Steps

  1. 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, or until browned and flesh separates easily.
  2. Combine yogurt, dill, capers, and lemon juice. Serve salmon with yogurt sauce.
Always check fish for bones and cook to an internal temperature of 145°F.

Other Preparation Methods

  • Grill: Preheat grill. Whisk 1/2 cup chipotle barbecue sauce and 2 tablespoons raspberry jam until blended. Place 4 salmon fillets on grill; cook 3–4 minutes on each side until grill-marked and flesh separates easily. Brush with sauce during last minute of cooking. Serve with remaining sauce.

  • Bake: Preheat oven to 425°F. Cut salmon into 8 equal pieces and thread lengthwise onto 6-inch skewers. Combine 1/2 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 browned and flesh separates easily. Serve with remaining sauce.

  • Additional Information: Always check fish for bones and cook to an internal temperature of 145°F.

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Nutritional Information

Amount per 1/4 recipe serving: Calories 250, Total Fat 10.00g, Sat Fat 2.00g, Trans Fat 0.00g, Chol 90mg, Sodium 550mg, Total Carb 2g, Fiber 0.00g, Sugars 1g, Protein 40g, Calc 4%, Vit A 0%, Vit C 0%, Iron 6%

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