Seared Salmon with Caper Yogurt Sauce
Servings
4Serving size
4 ounces fish with sauceThis recipe can be multiplied and makes great leftovers: serve the salmon cold with sauce.
Serve with Quinoa with Peas or Quinoa with Peas – Low Sodium Version or Garbanzo and Feta Salad
AND
Serve with Jicama Salad or Herbed Zucchini or Minted Carrots or Minted Carrots – Low Sodium Version
Serve with Brown and Wild Rice or Brown Rice or Brown Rice with Parsley or Garbanzo and Feta Salad or Low Sodium Rice and Lentil Pilaf or Low Sodium Wild Rice or Quinoa with Peas or Rice and Lentil Pilaf or Wild Rice or Wild Rice and Mushrooms
AND
Serve with Herbed Zucchini or Jicama Salad or Jicama Slaw or Minted Carrots
Ingredients
| 1/2 cucumber Cucumber (seeded but no peeled) |
| 1/2 cup Nonfat Greek Yogurt |
| 1 Tbsp., drained Capers |
| 1 Tbsp. Fresh oregano (minced) |
| 1 medium Green onions (thinly sliced) |
| 1/8 tsp. Salt |
| 1 to taste Black pepper |
| 16 Ounces Fresh atlantic salmon (4 4-ounce filets) |
| 1 tsp. Paprika (hot paprika is great!) |
| 2 tsp. Olive oil |
Instructions
Sprinkle the salmon with the paprika.
Place the olive oil in a large skillet over high heat. When the oil is hot add the salmon skin side down. Cook for about 5 minutes and turn over. Cook for another 5 - 6 minutes. Serve with the caper sauce.
Serve this recipe with one of these starch side dishes.
Brown and Wild Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown and the wild rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very…
Brown Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount of…
Brown Rice with Parsley
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for about 45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…
Garbanzo and Feta Salad
Place the beans to a mixing bowl with the diced cucumber, pepper, shallot, capers, caper liquid, feta cheese, oregano, marjoram, lemon zest, olive oil, salt and pepper. Fold together until well mixed. Chill before serving.
Low Sodium Rice and Lentil Pilaf
Place the water in a large stock pot over high heat. Add the lentils and cook over a moderate boil for about 25 minutes. Check the degree of doneness about every 3 minutes after 20 minutes and cook until just tender. While the lentils are cooking, place the 1 1/2…
Low Sodium Wild Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the wild rice. Reduce heat to medium-low and simmer, partially covered, for about 40 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…
Quinoa with Peas
Place the olive oil in a medium skillet. Heat over medium and add the shallot. Cook gently, stirring frequently, for about 1 to 2 minutes until they just begin to turn translucent. Add the quinoa and stir. Cook for about 1 minute and then add 2 1/2 cups of the…
Rice and Lentil Pilaf
Place the water in a large stock pot over high heat. Add the lentils and cook over a moderate boil for about 25 minutes. Check the degree of doneness about every 3 minutes after 20 minutes and cook until just tender. While the lentils are cooking, place the 1 1/2…
Wild Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the wild rice. Reduce heat to medium-low and simmer, partially covered, for about 40 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…
Wild Rice and Mushrooms
Place the water in a small saucepan over high heat. When the water boils, add the wild rice and salt. Stir, then reduce the heat until the water is simmering. Partially cover the pan and simmer the rice for 45 minutes. After the rice has been cooking for 30 minutes,…
AND
Serve this recipe with one of these vegetable side dishes.
Herbed Zucchini
Place the olive oil in a large non-stick skillet over medium-high heat. When the oil is hot add the zucchini. Let the zucchini cook without stirring for about 3 minutes. If it appears to be cooking too fast, reduce the heat to medium. Toss the zucchini well and cook for…
Jicama Salad
After peeling and cutting the jicama into matchstick, place it in a large glass or stainless steel bowl with the lime juice, salt, maple syrup, cilantro, cumin and olive oil. Toss well and chill for at least 2 hours before serving.
Jicama Slaw
Cut each section of the satsumas in half. Place the jicama, satsumas, pepitas, lime zest, lime juice, salt, pepper, honey and cilantro in a large bowl and fold together gently. Refrigerate until time to serve.
Minted Carrots
Place the water in a large stock pot over high heat. When the water is at a shiver (almost boiling) add the carrots. Cook them for about 5 – 7 minutes, then remove them from the pan to a strainer or a paper towel. Heat the olive oil and butter…
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Special Diet Information
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Lactose
Avoid this recipe if you are lactose intolerant.
Recipe Notes
You can use mild paprika for this recipe but hot paprika is even better. The spice is great with the salmon and the yogurt sauce is the perfect cool complement.