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5.0 from 3 votes

Salmon with Dill Sauce

Flavorful, with a slight crunch, Salmon with Dill Sauceis healthy recipe that’s easy and casual. But still special!

Prep Time
15 mins
Cook Time
15 mins
Servings: 4
Calories: 392 kcal
Course: Main Course
Cuisine: American

Ingredients

Salmon
  • 24 ounces Salmon fillet divided into 4 6-ounce pieces
  • 1/4 cup flour
  • Pinch salt
  • Pinch pepper
  • 1/4 teaspoon onion powder
  • 2 Tablespoons olive oil
  • lemon optional
Dill Sauce (Makes a lot, but we liked it so much we dunked our potatoes in it too)
  • 1/2 cup sour cream or Greek Yogurt
  • 1/4 reduced fat mayonnaise
  • 1 Tablespoon Dill
  • 2 teaspoons lemon juice or a teaspoon of lemon zest
  • 2 Tablespoons finely minced onion
  • 1/4 teaspoon salt
  • pepper to taste

Instructions

    Cup of Yum
  1. Prepare dill sauce by combing sauce ingredients. Set aside.
  2. Mix flour, salt, pepper & onion powder.
  3. Pat fish dry, then dredge in flour mixture.
  4. Sauté in olive oil for a few minutes, then turn over and continue cooking until cooked to desired doneness (I used an instant read thermometer to test).
  5. Optional: After flipping, place a slice of lemon on top of each piece of fish.
  6. Serve with Dill Sauce

Nutrition Information

Calories 392kcal (20%) Carbohydrates 8g (3%) Protein 35g (70%) Fat 23g (35%) Saturated Fat 6g (30%) Polyunsaturated Fat 5g Monounsaturated Fat 10g Cholesterol 111mg (37%) Sodium 230mg (10%) Potassium 890mg (25%) Fiber 0.3g (1%) Sugar 1g (2%) Vitamin A 255IU (5%) Vitamin C 2mg (2%) Calcium 53mg (5%) Iron 2mg (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 392

% Daily Value*

Calories 392kcal 20%
Carbohydrates 8g 3%
Protein 35g 70%
Fat 23g 35%
Saturated Fat 6g 30%
Polyunsaturated Fat 5g 29%
Monounsaturated Fat 10g 50%
Cholesterol 111mg 37%
Sodium 230mg 10%
Potassium 890mg 19%
Fiber 0.3g 1%
Sugar 1g 2%
Vitamin A 255IU 5%
Vitamin C 2mg 2%
Calcium 53mg 5%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.