Baked Salmon and Dairy-Free Yogurt Dill Sauce

I am newly obsessed with salmon, which also means I’m officially ready to admit how stubborn I am! I used to avoid salmon like the plague because I was convinced that it gave my relentless heartburn every time. This was years ago, but still, I would not let it go! For any of you who experience heartburn, you know it’s totally uncomfortable and I’m all about reducing those ugly digestive complaints.

Fast forward to a couple months ago and literally one day I came home and told my boyfriend, “let’s have salmon tonight!”. What caused this sudden change of heart?… repeated encouragement from family, particularly my boyfriend, on how much I was missing out. “Just try a bite” was a common phrase I’d stick up my stubbornness to every time he ate it. But most persuasive in my mind, was the better understanding of how good it is for you that I’ve learned through my studies at Bauman College.

Salmon is full of healthy fats, also known as omega 3’s, and is also a great source of healthy and lean protein. Today, our Americanized diet has become overwhelmed with processed foods, leading to the confusion between good and bad fats. Balancing those omega 3’s and 6’s are crucial in that understanding between anti-inflammatory and inflammatory. Fats are the number one source of energy for the body, and the brain is composed of 85% of it! It’s no wonder we need to keep eating those amazing healthy fats to fuel brain power. Excellent sources of healthy omega 3’s are salmon (obviously), cod liver oil, nuts and seeds, and egg yolks. Poor choices of omega 6 fats that should be limited are processed oils, such as canola, sunflower, safflower, etc.

I recently made this dish for our 5 year anniversary and it was a hit. Sort of fitting since he was such a driving force in my decision to give salmon another try. He was right and he usually is the one to make me feel brave. Served with steamed artichokes, wild rice, and sauteed spinach, it was a delicious and nurturing meal perfect for celebrations! Wild caught salmon is a little pricey but it is one of nature’s power foods (plus low on the mercury scale for fish). So, for your next date night, don’t shy away from those price tags. Your date and bodies will surely thank you! It’s an extremely easy and versatile protein packed fatty fish…barbecued or baked and with minimal ingredients needed. Hope you enjoy this simple yet decadent dish!

Baked Salmon with Dairy-Free Yogurt Dill Sauce
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Ingredients

  • Yogurt Dill Sauce:
  • 1 cup dairy-free (unsweetened) yogurt. I used So Delicious Unsweetened Plain Coconut Yogurt
  • 1/2 tablespoon dried dill, 1 tablespoon chopped fresh, if you have it
  • 1/2 tablespoon finely chopped fresh chives
  • Juice from 1/2 a lemon
  • 1/2 teaspoon freshly grated lemon zest
  • 1 tablespoon of you're favorite mayo
  • 1/2 tablespoon olive oil
  • Salt and pepper, to taste
  • Baked Salmon:
  • 1 1 1/2 lb's fresh wild-caught salmon
  • 1/2 tablespoon olive oil
  • Lemon zest from 1/2 a lemon
  • Juice from 1/2 a lemon
  • Sprinkle of dill, fresh or dried
  • Salt and pepper

Instructions

  1. In a medium mixing bowl combine the yogurt, dill, chives, lemon juice and zest, mayo, and olive oil. Whisk until incorporated.
  2. Taste and season with salt and pepper. Adjust olive oil for desired thickness.
  3. Preheat oven to 400 degrees F. Place salmon skin-side down in a baking dish and lightly drizzle with olive oil. Season with salt and pepper.
  4. Bake at 400 degrees F for 12-15 minutes, or until cooked through. Test thickest part with a fork.
  5. Remove from oven and squeeze lemon juice evenly over salmon. Sprinkle with lemon zest and dill. Pour desired amount of yogurt dill sauce on served portions of salmon.
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http://www.foodmermaid.com/salmon-yogurt-dill-sauce/
Baked Salmon with Dairy-Free Yogurt Dill Sauce

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