This pan-seared salmon with dill sauce is a quick and healthy meal that’s perfect for a low-FODMAP diet. The combination of tender salmon and creamy dill sauce makes it a flavorful and elegant dish.
- Total Time: 20 minutes
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Servings: 4
Ingredients
For the Salmon:
- 4 salmon fillets (about 150 g each)
- 2 tbsp olive oil
- Salt and black pepper to taste
For the Dill Sauce:
- 1/2 cup lactose-free yogurt or coconut yogurt (unsweetened)
- 1 tbsp fresh dill (chopped)
- 1 tbsp fresh lemon juice
- 1 tsp lemon zest
- Salt and black pepper to taste
Step-by-Step Instructions
Cook the Salmon:
- Heat the Pan:
Heat olive oil in a large skillet over medium-high heat. - Season the Salmon:
Pat the salmon fillets dry and season both sides with salt and black pepper. - Sear the Salmon:
Place the salmon fillets skin-side down in the skillet. Cook for 4-5 minutes without moving, until the skin is crispy. Flip and cook for another 3-4 minutes, or until the salmon is opaque and flakes easily with a fork.
Make the Dill Sauce:
- In a small bowl, whisk together lactose-free yogurt, dill, lemon juice, lemon zest, salt, and black pepper until smooth.
Serve:
- Place the salmon fillets on plates and drizzle with the dill sauce. Garnish with extra dill if desired. Serve with low-FODMAP sides such as steamed green beans or roasted carrots.
Nutritional Information (per serving)
- Calories: 280
- Protein: 25 g
- Fat: 18 g
- Carbohydrates: 2 g
- Fiber: 0 g
- Sugar: 1 g
Vitamins and Benefits
Contains:
- Omega-3 fatty acids (salmon): Promote heart and brain health.
- Vitamin C (lemon): Boosts immunity and supports skin health.
Benefits:
This dish is low-FODMAP, rich in healthy fats, and packed with nutrients, making it a light yet satisfying option for a healthy dinner.
Salmon is one of the most nutrient-dense fish, providing a rich source of omega-3 fatty acids and essential vitamins like B12 and D!
Storage Tips
- Store leftover salmon and sauce separately in airtight containers in the refrigerator for up to 2 days.
- Reheat the salmon gently in a skillet or enjoy it cold in a salad.
FAQ
Can I use frozen salmon?
“Yes, thaw the salmon completely and pat it dry before cooking for the best results.”
What other herbs can I use?
“Parsley or chives make a great alternative to dill.”
Can I bake the salmon instead of pan-searing?
“Absolutely! Bake at 200°C (400°F) for 12-15 minutes, or until cooked through.”
