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Salmon with Dill Sauce
A classic dish that offers great taste in addition to nutrition. It's light enough for summer yet will provide you with a refreshing option for a wintertime meal. And it provides more than 30% daily value for omega-3 fatty acids, protein, selenium, and niacin. We are such fans of this recipe that we've included it in Day 1 of our Healthiest Way of Eating Plan.
Salmon with Dill Sauce Prep and Cook Time: 15 minutes

Ingredients:
  • 1/3 lb salmon fillet, cut in half
  • 2 tsp lemon juice
  • sea salt and black pepper to taste
  • Dill Sauce
  • 4 oz cup low-fat plain yogurt
  • 1 medium cucumber, seeded and diced
  • 1 TBS dill weed
  • 1 tsp fresh mint
  • black pepper to taste

Directions:

Quick Broil Salmon

  1. To Quick Broil, preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
  2. Rub salmon with fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
  3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

Dill Sauce

Combine all ingredients and serve on chilled Quick Broil Salmon.

Serves 2

Nutritional Profile

Salmon with Dill Sauce
1.00 serving
(282.84 grams)
Calories: 198

NutrientDRI/DV





 protein40%





Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Salmon with Dill Sauce is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Salmon with Dill Sauce
1.00 serving
282.84 grams
Calories: 198

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
omega-3 fats1.54 g645.8very good
selenium27.59 mcg504.6very good
vitamin B120.98 mcg413.7very good
protein20.10 g403.6very good
vitamin B36.37 mg403.6very good
phosphorus218.86 mg312.8good
magnesium72.19 mg181.6good
vitamin B60.30 mg181.6good
vitamin C12.74 mg171.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Salmon with Dill Sauce

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