Looking for a dinner idea where simplicity meets sophistication? Try this baked salmon with herbed yogurt! Packed with protein and omega-3 fatty acids, this dish is not only tasty, but nourishes your body as well. Whether you’re a seasoned cook or a newbie in the kitchen, this recipe is simple to make and pairs nicely with your favorite sides.
Ingredient Notes
Here’s a photo of all the ingredients you’ll need, along with selected ingredient notes:
- Salmon – You can use a large salmon fillet for this recipe, or smaller individual cut portions of salmon. Just keep in mind smaller portions will cook more quickly.
- Greek yogurt – This is thicker than regular yogurt, and works well in the topping over the fish. Mixing it with herbs and lemon offers an earthy, tangy flavor. As a bonus, cooking the salmon covered in the herbed yogurt ensures that the fish stays incredibly tender.
- Golden raisins – My favorite; they’re just so good! You can sub in regular raisins or dried cranberries if you’d prefer.
- Pistachios – These add a salty crunch that contrasts nicely with the sweet golden raisins, tangy Greek yogurt, and rich salmon.
Instructions
You’ll find the full recipe amounts and instructions in the recipe card below, but here’s a helpful overview with photos and tips. This recipe is quite simple, just takes a few minutes to prep.
Start by placing your salmon on a baking sheet (skin side down). I recommend lining the baking sheet with tin foil or parchment paper for easier clean up. Season the salmon with salt.
Now make your Greek yogurt topping: in a bowl, combine the Greek yogurt, parsley, dill, lemon juice, lemon zest, and salt. I like to keep the herbs pretty coarse when I chop them and add them to the yogurt; the texture contrast is nice.
Spread the yogurt sauce on top of the salmon.
Bake the salmon at 400 degrees F for about 20 minutes for a thick fillet, until it flakes easily with a fork. If you’re making individually portioned pieces of salmon or thinner fillets, though (as opposed to one large thick fillet), you’ll need to reduce the cooking time. Typically 12-15 minutes is sufficient for smaller pieces.
The USDA recommends cooking fish to an internal temperature of 145 degrees F for food safety reasons. Keep in mind the temperature will continue to rise a few degrees while resting after cooking. Some people find cooking to 145 degrees is too firm for their liking; others prefer this texture. You can cook your salmon according to your personal preferences and risk tolerance (for example, you may want to pay more attention to temperature for older adults or young children).
Once it’s done baking, top with the pistachios and golden raisins. Serve with your favorite sides and enjoy!
Recipe FAQ
Here are some common questions that may come up as you’re preparing this recipe:
Yes! Experiment with different options based on your flavor preferences, like dill, parsley, cilantro, chives, rosemary, tarragon, or thyme.
Sure – you can prepare that up to 2 days in advance, storing it in the refrigerator, to save time on the evening you’re making this dinner. Just remove from the fridge and top the salmon before baking the fish.
Store leftovers in the refrigerator for up to 3 days. It’s not recommended to freeze leftovers of this dish, as the texture of the yogurt and salmon can change upon thawing.
Nutrition Benefits
As a dietitian, I love this recipe – it’s a great option for supporting fitness goals, but is also a nutritious option even if you’re not active. Some highlights:
- Packed with protein, key for muscle repair and recovery after your workouts. In fact, one serving contains 35 grams of high-quality protein!
- Excellent source of most B vitamins, which are involved in a variety of metabolic processes including those that produce energy for your body
- Rich in omega-3 fatty acids. Research shows that fish consumption is linked to better heart health, likely because of these omega-3 fatty acids. The recommended amount of omega-3s per day (the AI) is 1.6 grams/day for men and 1.1 grams/day for women. This recipe provides even more, clocking in at more than 3 grams per serving.
- Provides Vitamin D, which is key for immune health and may play a role in exercise performance and recovery as well. Many folks (especially in the Northeast) fall short in Vitamin D, so eating fatty fish is a great way to get some of your needs met through your diet.
- Eating seafood regularly may help with depression risk. In fact, this study found that those who consumed the highest amount of fish (compared to those who consumed the lowest amount) had a 22% reduced risk of depression.
Side Dish Suggestions
This recipe is versatile and pairs well with many sides – here are a few of my favorites:
- Any roasted veggie works well – especially asparagus, brussels sprouts, or broccolini
- Herb roasted purple potatoes
- Peach and pecan salad
- Air fryer roasted red potatoes
- Homemade rice pilaf
- Sauteed zucchini noodles
I hope you enjoy this recipe! I love it for a dinner that feels fancy but is pretty simple to cook. If you get a chance to try it, feel free to leave a recipe rating or comment.
Baked Salmon with Herbed Yogurt
Ingredients
- 1 pound salmon fillet
- ¼ teaspoon salt, divided in half
- ⅓ cup plain Greek yogurt
- ¼ cup chopped fresh parsley
- 2 tablespoons chopped fresh dill
- 1 teaspoon lemon juice
- 1 teaspoon lemon zest
- 2 tablespoons shelled pistachios (or more to taste)
- 2 tablespoons golden raisins (or more to taste)
Instructions
- Preheat the oven to 400 degrees F. Line a baking sheet with tin foil or parchment paper (for easier clean up).
- Place the salmon on the baking sheet. Season with half of the salt.
- In a medium mixing bowl, combine the Greek yogurt, parsley, dill, lemon juice, lemon zest, and remaining salt. Spread over the salmon fillet.
- Bake the salmon for approximately 19 to 23 minutes for a thick fillet, or approximately 10 to 15 minutes for a thin fillet or individual cut portions. The fish is cooked through when it flakes easily with a fork.
- Let the salmon rest for a few minutes, then top with the pistachios and golden raisins. Serve and enjoy!
Notes
- The USDA recommends cooking fish to an internal temperature of 145 degrees F for food safety reasons. Some people prefer the texture of salmon when it reaches a peak temperature lower than 145 degrees F. You can decide whether you prefer it cooked differently based on personal tastes and risk tolerance.
- If you want to make four servings (rather than three), just grab a slightly bigger fillet, around 1 ¼ pounds. The same proportions of sauce should work fine on that, it’ll just be a little thinner spread across.
- Feel free to use whatever herbs you have on hand – this recipe is quite flexible. Chives, cilantro, thyme, and other herbs can work well based on your flavor preferences.
- The nutrition facts below used farmed salmon; wild caught salmon will have a slightly different nutrition profile.
Nutrition
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