At under 200 calories, this salmon dish is full of
flavor and omega 3s. Omega 3s are an amazing
nutrient that can lower cholesterol, reduce high
blood pressure, protect you from heart attacks, ease
joint pains, fight wrinkles and skin ailments and improve
your memory.
Serves:
4
Serving Size:
6 ounces
Prep Time:
20 minutes
Inactive:
30 minutes
Cook:
10 minutes
TOTAL:
1 hour
INGREDIENTS:
• 4 6-ounce skinless salmon filets
• 1 tablespoon paprika
• ¾-teaspoon ground coriander
• ¼-teaspoon finely ground black pepper
• 1 teaspoon kosher salt
• ½-cup plain low-fat Greek yogurt
• 1 tablespoon low-fat mayonnaise
• ¼-cup cucumber, peeled, seeded and finely diced
INSTRUCTIONS:
Make the dill sauce at least 30 minutes ahead of cooking time or up to 1 day prior for the best results.
After dicing the cucumber, place it on a clean paper towel and press out the excess moisture. Combine
the cucumber, yogurt, mayonnaise, dill, onion powder, lime juice and pinch of salt. Refrigerate until ready
to serve.
Preheat oven to 375 degrees. For the salmon, combine the paprika, coriander, pepper and salt and
sprinkle on both sides of each salmon portion. Let the salmon sit for 10 minutes. Using a 10-inch non-
stick sauté pan with an oven-proof handle, heat the oil on medium high heat until it shimmers. Place the
salmon portions presentation side down first in the pan and cook for 3 minutes on each side turning only
once. Place the pan in the oven for an additional 3 to 4 minutes. Remove from oven and let rest about 5
minutes. Serve with the cucumber dill sauce and your favorite steamed vegetables and rice.
NUTRITIONAL VALUE:
Calories: 172
Sodium: 683 mg
Fat: 11 g
PAN-SEARED SALMON WITH
CUCUMBER DILL SAUCE
ORANGE
KAREN
Store 6552
Amarillo, TX
POINTS PER
SERVING
5
10
• 1 teaspoon dried dill weed
• 1 teaspoon freshly squeezed lime juice
• 1/8-teaspoon onion powder
• 1 pinch kosher salt
• 2 tablespoons light olive oil
Carbohydrates: 8 g
Protein: 10 g
Sugars: 6 g
