Baked Salmon with a Green Onion Garnish

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

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Nutritional Information

Amount per serving
  • Calories: 348
  • Calories from fat: 44%
  • Fat: 16.9g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 7.8g
  • Polyunsaturated fat: 3.7g
  • Protein: 40.2g
  • Carbohydrate: 6.7g
  • Fiber: 0.7g
  • Cholesterol: 121mg
  • Iron: 1.3mg
  • Sodium: 179mg
  • Calcium: 116mg

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

Preparation

  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.
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