Five Ingredient Friday: Seared Wild Salmon with Cucumber Yogurt Sauce compliments of Anna Gass - Newport Mesa Moms

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

Website  Instagram  Facebook  Twitter

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.

Join The Newport Mesa Moms Network Community

Stay up-to-date with what is happening in-and-around Newport Beach, Huntington Beach and Costa Mesa, CA with local events, community highlights, and exclusive deals.