This is one of our base recipes. Pairing creamy yogurt with fatty salmon tastes indulgent and is full of nutritional benefits. If you love creamy sauces but want a lighter option than heavy cream, then this salmon with yogurt sauce base recipe is for you!
Three Must-Know Culinary Skills
For recipe success, learn how to:
Culinary Tips for Delicious Salmon with Yogurt Sauce
When cooking any type of fish in the oven, a good rule of thumb is to heat your oven to 400° F and roast 10 minutes for every inch of thickness, as described in our roasted fish base recipe.
Skin on or off? For this recipe, it doesn’t matter. When you roast/bake fish in the oven with the skin side down, the skin doesn’t get crispy, so it’s not very appealing to eat. However, it does separate easily from the fish once cooked.
Remove small pin bones using fish bone tweezers before cooking; these are no fun to bite into!
A good fishmonger at your local grocery store can help you with the pin bones and skin. Don’t be shy; ask for help!
If using a spice rub, let the spices sit on the salmon for ~ 15 minutes before cooking for increased flavor development. If your spice blend contains salt, there is no need to sprinkle additional salt on the salmon.
Ingredient Substitutions
- Salmon: substitute arctic char or steelhead trout.
- Spice Blend: use any store-bought blend or make your own. The options are endless!
- Greek Yogurt: use any fat percentage that fits within your diet. You can substitute regular plain yogurt if it is not too thin, but note it might be a little runny.
- Fresh Herbs: use any herb or combination of herbs. Dill and cilantro are two of our favorites.
- Onion: use shallots or red, yellow, or white onions.
- Garlic: substitute ⅛ teaspoon garlic powder, ¼ teaspoon granulated garlic, or ½ teaspoon garlic flakes.
We love buying our spices from The Spice House. Click on the picture below to view & try out hundreds of flavorful spices and herbs!
Recipe Variations
Remember that this is a base recipe, so the goal is for you to customize it to your taste!
Stick to salt and pepper for the salmon or choose a new spice blend to try out. Keep the sauce basic or add all of the mix-ins!
When choosing mix-ins, think about flavors that will blend well together. Focus on a specific cuisine, such as Mexican, Indian, or Italian to make choosing ingredients easier.
Change up this recipe by baking the salmon first then adding the yogurt sauce. This creates a slightly different taste and texture but is still equally delicious!
Need some salmon recipe inspiration?
Try out these favorite variations, and as always, customize to YOUR taste!
Equipment Recommendations
Use these kitchen tools for recipe success:
- Cutting Board
- Chef’s Knife
- Measuring Cups & Spoons
- Small Prep Bowls
- Whisk
- Baking Sheet
- Small Spatula/Spreader
- Turner
- Thermometer
Health Benefits of Salmon with Yogurt
The American Heart Association recommends eating two, 3.5-ounce servings of fish per week, and the Dietary Guidelines for Americans recommend 8 total ounces per week for the general population. This healthy salmon with yogurt sauce not only features fish, but also Greek yogurt and fresh herbs.
Salmon
Fish is a quality source of protein that is rich in vitamins and minerals. Fatty fish, like salmon, is high in EPA and DHA omega-3 fatty acids, which are good for heart and brain health.
Confused about what salmon to purchase? Wild caught is known for having a higher omega-3 content, but surprisingly, that’s not always the case! We recommend consulting the Monterrey Bay Aquarium Seafood Watch app to help guide your seafood purchasing decisions.
Greek Yogurt
Greek yogurt is a great source of B vitamins, calcium, protein, and probiotics. Select a fat content that works within your overall diet. If you tend to consume a lot of foods high in saturated fat, a low-fat or fat-free variety is your best choice. If you limit saturated fat in your diet, full-fat varieties are okay.
Fresh Herbs
Not only do fresh herbs add a pop of freshness and flavor to a dish, but they add nutrition too! Herbs are rich in essential vitamins, minerals, and phytochemicals that promote health and help fight diseases.
Serving Suggestions
Serve this salmon with yogurt sauce with a side of whole grains and roasted vegetables, such as roasted sweet potato wedges or roasted cauliflower. This salmon recipe also pairs well with a grain salad or lightly seasoned quinoa.
Storage Tips for Leftover Salmon with Yogurt Sauce
Cool leftover salmon completely, then store in an airtight container in the refrigerator for up to 7 days.
Serve leftover salmon cold on top of a green salad or reheat in the microwave.
Looking for More Dinner Inspiration?
Try out these delicious recipes, and as always, make to YOUR taste!
Simple Turkey Meatballs Base Recipe
Healthy Beef Tacos with Mushrooms
Salmon with Yogurt Sauce Base Recipe
Ingredients
Salmon
- ~1 pound salmon filets, with skin
- Dash salt & pepper
- 1-2 teaspoons spice blend (optional)
Yogurt Sauce
- ½ cup plain Greek yogurt
- 2 Tablespoons chopped fresh herbs (dill, cilantro, basil, oregano, parsley, thyme, or mint)
- ½ Tablespoon chopped onion or shallot (and/or ½ teaspoon minced garlic)
- Salt & pepper to taste
Optional Mix-Ins (choose at least one)
- 1 Tablespoon Dijon mustard
- 1-2 teaspoons hot sauce
- 1 teaspoon lemon or lime juice
- ¼ teaspoon lemon or lime zest
- Dash of spice to taste (cumin, paprika, chili powder, etc.)
Instructions
- Preheat oven to 400°F. Prepare a baking sheet with parchment paper, nonstick spray, or a light brush of oil.
- Place salmon skin side down on the baking sheet. Season with salt and pepper or rub a spice blend onto the top and sides of the filets.
- In a small bowl, whisk together the yogurt, herbs, onion, shallot and/or garlic, and optional mix-ins. Add salt and pepper to taste.
- Spread sauce over salmon (you might have extra depending on amount of salmon). Bake for ~10 minutes per inch of thickness or until salmon flakes easily when tested with a fork. Enjoy!
