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Mustard-Dill Salmon

Prep time 4 mins
Cook time 11 mins
Yield 2 servings (serving size: 1 salmon fillet and about 2 tablespoons sauce)
Salmon and dill is a classic combination that can't be rivaled. This dish gets spice from the hot mustard, freshness from the herbs and a little tang from the yogurt.

Ingredients

  • Cooking spray
  • 2 (6-ounce) skinless salmon fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon sweet hot mustard
  • 1 tablespoon finely minced onion
  • 1 garlic clove, minced
  • 2 tablespoons plain fat-free yogurt
  • 1 teaspoon sweet hot mustard
  • 1 1/2 teaspoons chopped fresh dill

Nutrition Information

  • calories 225
  • caloriesfromfat 30 %
  • fat 7.4 g
  • satfat 1.1 g
  • monofat 2.1 g
  • polyfat 3.1 g
  • protein 34.8 g
  • carbohydrate 3.1 g
  • fiber 0.3 g
  • cholesterol 89 mg
  • iron 1.5 mg
  • sodium 437 mg
  • calcium 48 mg

How to Make It

  1. Preheat broiler.

  2. Place salmon on a broiler pan coated with cooking spray; sprinkle with salt and pepper. Broil 7 minutes. Remove from oven, and spread 1 1/2 teaspoons mustard over each fillet. Broil 3 minutes or until salmon flakes easily when tested with a fork.

  3. Place a small nonstick skillet coated with cooking spray over medium-high heat. Add onion and garlic, and sauté 1 to 2 minutes or until tender. Transfer onion mixture to a small bowl; stir in yogurt, mustard, and dill. Spoon yogurt mixture over salmon.

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