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
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.