Spice-Crusted Salmon with Citrus Sauce

Ingredients

• Sauce:
• 1 (6-ounce) carton plain fat-free yogurt
• 1/2 cup fat-free sour cream
• 2 tablespoons finely chopped fresh cilantro
• 1/2 teaspoon grated orange rind
• 3 tablespoons fresh orange juice
• 1/2 teaspoon ground cumin
• 1/2 teaspoon crushed red pepper
• 1/2 teaspoon grated lemon rind
• 1/2 teaspoon grated lime rind
• 1/4 teaspoon salt
• Salmon:
• 2 tablespoons fennel seeds
• 1 tablespoon coriander seeds
• 1 tablespoon cumin seeds
• 1/4 cup panko (Japanese breadcrumbs)
• 2 1/2 teaspoons salt
• 1 teaspoon freshly ground black pepper
• 12 (6-ounce) salmon fillets (about 1 inch thick), skinned
• Cooking spray
• Fresh cilantro sprigs (optional)

Preparation

1. Preheat oven to 400°
2. To prepare sauce, spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula. Add sour cream and next 8 ingredients (sour cream through 1/4 teaspoon salt). Cover and chill.
3. To prepare salmon, place fennel, coriander, and cumin in a spice or coffee grinder; process until finely ground. Combine spice mixture, breadcrumbs, 2 1/2 teaspoons salt, and black pepper in a shallow dish. Dredge skinned side of salmon in spice mixture. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add half of salmon, crust side down; cook 3 minutes or until golden brown. Transfer salmon, crust side up, to a baking sheet lined with aluminum foil. Repeat procedure with remaining salmon. Bake at 400° for 8 minutes or until fish flakes easily when tested with a fork. Serve with sauce. Garnish with cilantro sprigs, if desired.