5.0 from 18 votes
Salmon Sandwich with Dijon Sauce
This Seared Salmon Sandwich is made with seared pink salmon and a quick Dijon yogurt sauce, and is ready in 15 minutes!
Prep Time
7 mins
Cook Time
7 mins
Total Time
15 mins
Servings: 2 people
Calories: 519 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 tablespoon olive oil
- 2 pink salmon fillets (~4 oz each)
- pinch sea salt
- 4 slices bread (use gluten-free bread if needed)
- 2 lettuce leaves (optional)
- ½ tomato, thinly sliced (optional)
Dijon Sauce:
- ½ cup PLAIN yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon capers
- ⅛ cup diced red onion
- ½ lemon, juiced
- pinch sea salt, to taste
Instructions
- Pat salmon dry. Pat dry again. (Wet fish will not sear). Sprinkle both sides of fish with salt.
- Heat oil in a stainless steel or cast iron pan over medium-high heat, until oil begins to shimmer.
- Set salmon, skin side down, in hot pan. Sear, without touching or trying to move salmon, for approximately 4 minutes per ½ inch thickness. Salmon will begin to cook from the bottom up- turning from pale pink to whiter and more opaque. Salmon is ready to flip when the fish has cooked approximately ¾ of the way through.
- Use a thin metal spatula to flip salmon. If salmon sticks to the pan, allow it to cook another 30 seconds and try again until it's loosened.
- Once salmon is flipped, sear it for about 1 minute. Remove salmon from pan. Flake the fillets apart.
- Toast bread, and set aside. Mix lemon juice and all remaining Dijon sauce ingredients together.
- Layer the flaked salmon, a generous dollop of yogurt sauce, sliced tomatoes, and lettuce in between the slices of bread to make two sandwiches. Cut sandwiches in half if desired, and serve immediately.
Cup of Yum
Nutrition Information
Calories
519kcal
(26%)
Carbohydrates
37g
(12%)
Protein
43g
(86%)
Fat
22g
(34%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
6g
Monounsaturated Fat
10g
Trans Fat
1g
Cholesterol
101mg
(34%)
Sodium
831mg
(35%)
Potassium
1213mg
(35%)
Fiber
4g
(16%)
Sugar
8g
(16%)
Vitamin A
2180IU
(44%)
Vitamin C
24mg
(27%)
Calcium
199mg
(20%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 519
% Daily Value*
| Calories | 519kcal | 26% |
| Carbohydrates | 37g | 12% |
| Protein | 43g | 86% |
| Fat | 22g | 34% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 10g | 50% |
| Trans Fat | 1g | 50% |
| Cholesterol | 101mg | 34% |
| Sodium | 831mg | 35% |
| Potassium | 1213mg | 26% |
| Fiber | 4g | 16% |
| Sugar | 8g | 16% |
| Vitamin A | 2180IU | 44% |
| Vitamin C | 24mg | 27% |
| Calcium | 199mg | 20% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.