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Baked Salmon with a Green Onion Garnish

Yield 5 servings (serving size: 5 ounces salmon and about 2 tablespoons yogurt sauce)

Ingredients

  • 1 (8-ounce) carton plain low-fat yogurt
  • 1/2 cup diced seeded peeled cucumber
  • 1 tablespoon chopped fresh dill
  • 2 teaspoons prepared horseradish
  • 2 teaspoons stone-ground mustard
  • 1 teaspoon honey
  • 1 (2-pound) salmon fillet (2 inches thick)
  • Cooking spray
  • 1 teaspoon dark sesame oil
  • 1/2 teaspoon low-sodium soy sauce
  • 8 green onion tops, split lengthwise

Nutrition Information

  • calories 348
  • caloriesfromfat 44 %
  • fat 16.9 g
  • satfat 3.2 g
  • monofat 7.8 g
  • polyfat 3.7 g
  • protein 40.2 g
  • carbohydrate 6.7 g
  • fiber 0.7 g
  • cholesterol 121 mg
  • iron 1.3 mg
  • sodium 179 mg
  • calcium 116 mg

How to Make It

  1. Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels, and let stand 5 minutes. Scrape into a bowl using a rubber spatula. Combine the yogurt, cucumber, and the next 4 ingredients (cucumber through honey); cover and refrigerate.

  2. Preheat oven to 425°.

  3. Place fillet on a jelly-roll pan coated with cooking spray. Brush fillet with oil and soy sauce. Bring water to a boil in a medium saucepan; add onion strips. Cook 10 seconds or until limp. Drain. Arrange onion strips over fillet. Bake at 425° for 20 minutes or until fillet flakes easily when tested with a fork. Serve with yogurt sauce.