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You Are the Chef: Seared Salmon with Lemon-Dill Sauce

Welcome back to our series, “You Are the Chef!” Today, we’re diving into the waters to present a dish that’s not only packed with flavor but also brimming with health benefits – the Seared Salmon with Lemon-Dill Sauce. Salmon, known for its rich Omega-3 content, is a heart-friendly option that cooks quickly and pairs beautifully with a myriad of flavors.


For the Salmon:

  • 2 salmon fillets (skin-on)
  • Salt and freshly ground black pepper, to taste
  • 2 tbsp olive oil

For the Lemon-Dill Sauce:

  • 1/2 cup Greek yogurt or crème fraîche
  • Zest and juice of 1 lemon
  • 2 tbsp fresh dill, chopped
  • 1 garlic clove, minced
  • Salt and pepper, to taste

Optional Sides:

  • Steamed asparagus or green beans
  • Quinoa or roasted baby potatoes


  1. Prepare the Lemon-Dill Sauce: In a bowl, mix together the Greek yogurt or crème fraîche, lemon zest, lemon juice, fresh dill, and minced garlic. Season with salt and pepper. Give it a good stir and set aside in the fridge. The flavors meld beautifully as they sit.
  2. Sear the Salmon: Season the salmon fillets on both sides with salt and pepper. In a non-stick skillet or pan, heat the olive oil over medium-high heat. Once the oil is shimmering, place the salmon fillets skin-side down. Cook for about 4 minutes until the skin is crisp. Flip the fillets and cook for another 2-3 minutes, or until your desired doneness is achieved.
  3. Serve: Place the seared salmon fillets on plates. Drizzle or dollop the chilled lemon-dill sauce over the salmon. Pair with your choice of side – be it steamed veggies, quinoa, or roasted potatoes.

Nutritional Highlights:

  • Salmon: This fish is a superfood powerhouse, known for its Omega-3 fatty acids which are great for brain health, reducing inflammation, and improving heart health.
  • Dill: Beyond its fresh taste, dill has compounds that may have antioxidant, anti-inflammatory, and antibacterial properties.
  • Greek Yogurt: A great source of probiotics and protein, it adds creaminess without the added fat of traditional creams.

Chef’s Tips:

  1. Perfectly Crispy Skin: Make sure your pan is hot before adding the salmon, and don’t move the fillet around once it’s in the pan. This ensures a crispy, non-stick experience.
  2. Doneness: Salmon can be enjoyed medium to well-done. For a medium finish, the center should still be slightly pink. Adjust cooking times based on your preference.

And there you have it! A restaurant-quality dish that’s easy, quick, and absolutely delectable. As the chef of your kitchen, you’ve just added another stunning recipe to your repertoire. Keep an eye on our series for more delightful dishes, and remember, in your kitchen, You Are the Chef!

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