Baked Salmon with Dill Sauce Recipe
Recipe | Video | Preparation
Whether you are looking for a healthy meal or you need a simple recipe that will impress your dinner guests, this baked salmon with dill sauce recipe does the trick!
Watch Me Make Baked Salmon with Dill Sauce
Why Salmon is Right for You
Salmon is high in omega-3 fatty acids making it a heart-friendly meal.
Omega-3s are one of the few nutrients that get universal praise. This praise is well deserved based on research that demonstrates its many benefits for your body and brain.
- Omega-3’s have many cardiovascular health benefits (1)
- Omega-3s may combat depression (2)
- Omega-3s lower inflammation, which is an underlying factor in many diseases (3)
Wild-caught Alaskan salmon is a great choice because it is a type of fish that is low in mercury.
Are you curious about how much mercury is found in common fish and seafood choices like tuna, salmon, and shrimp? Check out the Mercury Calculator posted on the Consumer Reports website. (Note: If you are using Firefox, you may need to clear your cache for the calculator to show up.)
Prepare the Salmon
I used to have an issue with preparing fish at home. Much of my issue was due to the fishy smell that is so prominent in many varieties of fish.
Salmon’s lack of fish smell and firm texture have turned me around. This baked salmon with dill sauce recipe is now a staple recipe in my home.
Preparing the salmon fillets is easy.
- Remove it from the package.
- Rinse the individual fillets with water.
- Pat them dry with a paper towel.
- Place them in an oven-safe pan that has been coated with non-stick cooking spray.
Preparing the Herb Coating
Once the fillets are in the pan, I mix some seasonings with avocado oil to create a simple, but flavorful herb coating.
Ingredients for the herb coating:
- Avocado oil
- Dried basil
- Garlic powder
- Salt
Brush the herb coating evenly over the salmon fillets, and they are ready for the oven!
Preparing the Dill Sauce
You have 30 minutes as you wait for your salmon fillets to cook. This gives you plenty of time to mix the dill sauce.
Ingredients for the dill sauce:
- Sour cream
- Full-fat mayonnaise*
- Minced garlic
- Lemon juice*
- Prepared horseradish
- Dried dill weed
- Salt
- Pepper
I use Primal Kitchen’s full-fat mayonnaise because it does not contain unhealthy vegetable oils or added sugar.
When it comes to lemon juice, nothing beats fresh-squeezed. But, if you don’t have a lemon available or if you’re in a hurry, packaged lemon juice will do. But, read the label!
Look for brands that clearly state that they are not from concentrate. Lemon juice concentrate is, for the most part, sugar.
Baked Salmon with Dill Sauce Recipe
Baked Salmon with Dill Sauce
courtesy of Dr. Becky Fitness
Ingredients
Salmon
- 1 pound Salmon Fillets
- 2 tablespoons Avocado Oil (substitute coconut oil)
- 1 tablespoon Dried Basil
- 1/2 tablespoon Garlic Powder
- 1/2 teaspoon Salt
Dill Sauce
- 4 tablespoons Sour Cream
- 4 tablespoons Full-Fat Mayonnaise preferably made with avocado oil
- 1 clove Garlic minced
- 1 teaspoon Lemon Juice
- 1 teaspoon Prepared Horseradish
- 1/2 teaspoon Dried Dill Weed
- 1 dash Salt
- 1 dash Ground Black Pepper
- 1 small Lemon cut into four wedges
Instructions
- Preheat oven to 350°F (177°C). Spray a baking dish with non-stick cooking spray.
Salmon
- Rinse salmon fillets under cool water, and pat dry with paper towels. Place fillets in baking dish.
- In a small saucepan heat the oil over low heat until it melts. Remove from the heat and stir in the basil, garlic powder, and salt.
- Brush the herb mixture over the fillets.
- Bake in preheated oven until the fish flakes when pulled apart with a fork, about 30 minutes.
Dill Sauce
- In a small bowl, mix the sour cream, mayonnaise, garlic, lemon juice, horseradish, dill weed, salt, and pepper.
Notes
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References:
(1) Peter, Soumia, Sandeep Chopra, and Jubbin J. Jacob. “A fish a day, keeps the cardiologist away!–A review of the effect of omega-3 fatty acids in the cardiovascular system.” Indian journal of endocrinology and metabolism 17.3 (2013): 422.
(2) Grosso, Giuseppe, et al. “Omega-3 fatty acids and depression: scientific evidence and biological mechanisms.” Oxidative medicine and cellular longevity 2014 (2014).
(3) Kiecolt-Glaser, Janice K., et al. “Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial.” Brain, behavior, and immunity 25.8 (2011): 1725-1734.
About the Author:
Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.
