Creamy Dilled Salmon
- 4 Servings
- 380 Calories per Serving
Salmon seems to lend itself to al fresco dining, and this dish is easy to prepare on the grill. For a lighter dinner, serve with a fresh garden salad and bread. For a heartier meal, pair it with a nutty rice pilaf. Hard to go wrong!
Ingredient List
- 1 cup from 1 tub Mountain High™ Original Plain Whole Milk Yoghurt
- 3 tablespoons water
- 1 tablespoon vegetable oil
- 1/2 teaspoon dried dill weed
- 4 (about 8 oz each) salmon steaks (1-inch thick)
- 2 tablespoons butter
- 1 egg, slightly beaten
Preparation
- In a 12x7-inch baking dish, combine 1/2 cup of the yoghurt, water, oil, and 1/4 teaspoon of the dill weed. Place salmon on top and turn to coat both sides evenly with marinade; cover and chill for 1 hour. Remove salmon and discard marinade.
- Using direct medium heat, grill or broil fish just until fish flakes easily with a fork, about 8 to 10 minutes, turning fish 2/3 of the way through cooking time.
- Meanwhile, in a small saucepan, melt butter over low heat. Stir in remaining 1/2 cup yoghurt, 1/4 teaspoon dill weed, and egg. Over low heat, cook and stir until thickened and temperature reaches 160°F. Do not boil. Serve warm sauce over salmon.
Tips
- Feel free to use Mountain High™ Plain Low Fat Yoghurt or Mountain High™ Plain Fat Free Yoghurt instead of Mountain High™ Original Plain Whole Milk Yoghurt, if you'd like.
Nutrition Information
Servings: 4
Serving size: 1 Serving
Amount per serving (Calories ): 380
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 23g | 35% |
| Saturated Fat | 7g | 36% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 170mg | 57% |
| Sodium | 170mg | 7% |
| Total Carbohydrate | 5g | 2% |
| Dietary Fiber | 0g | 0% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 3g | % Value not available |
| Protein | 38g | % Value not available |
| Vitamin D | Value not available | 120% |
| Vitamin E | Value not available | 30% |
| Calcium | Value not available | 10% |
| Iron | Value not available | 8% |
| Potassium | 980mg | 28% |
| Thiamin | Value not available | 25% |
| Riboflavin | Value not available | 40% |
| Niacin | Value not available | 70% |
| Vitamin B6 | Value not available | 60% |
| Vitamin B12 | Value not available | 70% |
| Pantothenic Acid | Value not available | 25% |
| Phosphorus | Value not available | 35% |
| Magnesium | Value not available | 15% |
| Zinc | Value not available | 8% |
| Manganese | Value not available | 0% |
| Selenium | Value not available | 100% |
| Copper | Value not available | 20% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch ½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 0,
- Very Lean Meat 0,
- Lean Meat 5,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 1&½,
- Fruits 0c,
- Vegetables 0c,
- Grains 0oz-eq,
- Meat & Beans 5oz-eq,
- Dairy 0c,
- Fats & Oils 2tsp
Carbohydrate Choice
- Choices per serving½
