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Dijon-Herb Crusted Salmon with Creamy Dill Sauce

Photo: Jennifer Causey
Yield

Serves 2 (serving size: 1 fillet and about 1 1/2 tbsp. sauce)

Salmon is a rich, dense fish, so it takes longer to cook through than white flaked fish like trout or tilapia. Rather than bread the fillets first, add the panko topping to the salmon when it’s almost done and broil just until toasted so that the crust doesn’t burn before the fish is done. Panko has an incredibly light, crisp texture that’s ideal for breading. You could also use regular coarse-ground breadcrumbs or even finely chopped nuts. Dill adds a fresh, vibrant note to the yogurt mixture. Add the rest to vinaigrettes, scrambled eggs, or chicken soup.

Ingredients

  • 2 (6-oz.) salmon fillets, skinned (about 1 1/2-in. thick)
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup whole-wheat panko (Japanese breadcrumbs)
  • 1 tablespoon finely chopped fresh flat-leaf parsley
  • 1 tablespoon canola oil
  • 2 teaspoons chopped fresh thyme
  • 1 teaspoon Dijon mustard
  • 2 tablespoons plain 2% reduced-fat Greek yogurt
  • 2 teaspoons chopped fresh dill
  • 1 1/2 teaspoons 2% reduced-fat milk
  • 1 teaspoon red wine vinegar

Nutrition Information

  • calories 359
  • fat 18.6 g
  • satfat 2.5 g
  • monofat 8.1 g
  • polyfat 6 g
  • protein 37 g
  • carbohydrate 9 g
  • fiber 1 g
  • cholesterol 95 mg
  • iron 2 mg
  • sodium 398 mg
  • calcium 51 mg
  • sugars 1 g
  • Est. Added Sugars 0 g

How to Make It

  1. Preheat oven to 450°F.

  2. Arrange fish on a parchment paper-lined baking sheet. Sprinkle with salt and pepper. Bake at 450°F for 10 minutes or until desired degree of doneness. Remove pan from oven. Turn on broiler.

  3. Combine panko, parsley, oil, thyme, and Dijon in a small bowl. Spoon panko mixture evenly over fish, pressing to adhere. Place pan in oven; broil 1 to 2 minutes or until topping is browned.

  4. Combine yogurt, dill, milk, and vinegar in a small bowl. Serve with fish.