This week Five Ingredient Fridays is coming at you with a simple dish that comes together in less than 20 minutes, and is super healthy and delicious.  Recently, I have been trying to incorporate more fish into my diet, and I love salmon any day of the week.

Salmon sears up beautifully and tastes great the next day, at room temp, and on top of some greens or a bit of quinoa salad.  The sauce, a mixture of yogurt, sour cream and cucumbers, provides a nice cool balance to the fatty fish.

The recipe is so simple; your kids might even get adventurous and give it a taste.  This recipe serves three healthy portions but you can double it for a family of five big eaters.  And, as I said, the leftover fish is just great for lunch the next day.  This recipe does double duty!

The sauce also tastes great with chicken, pork and even some toasted pita bread.

 

 

2 tablespoons grapeseed oil or other neutral oil

1 lb wild salmon, cut into three pieces

½ cup plain yogurt

¼ cup sour cream

½ English cucumber, deseeded and grated

1 tablespoon lemon juice

¼ teaspoon kosher salt, or more to taste

1 teaspoon freshly ground black pepper

fresh dill for garnish (optional)

 

In a large, non stick sauté pan, heat oil on medium.  Place salmon flesh side down, and allow to sear for 5 minutes without disturbing the fish.  This creates the beautiful brown crust.

After five minutes, flip the fish and allow to sear for 2 to 3 minutes (or more if you like it well done).

While the salmon is searing, cut the cucumber in half, and using a small spoon, remove the seeds.   Grate the cucumber on the largest holes of a box grater and squeeze the contents in your hands to remove as much water as possible.

In a medium bowl, add yogurt, sour cream, cucumber, lemon juice, salt and pepper, and mix to combine.

Place the salmon on a plate and add a dollop of the sauce and a sprig of dill if using.  Serve with a healthy salad or sautéed spinach for the perfect, high protein meal!

 

Anna Francese Gass

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Anna is working on a cookbook featuring recipes from around the world.  She cooks with immigrants to translate their favorite and best recipes to paper for generations to come.

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