Dietitian Spotlight: Salmon with Creamy Lemon-Dill Sauce

Have you ever wanted to get away from the daily hustle and bustle and go for a trip? Give this recipe for salmon with creamy lemon-dill sauce with orzo asparagus a try. This Mediterranean-inspired dish will make you feel as though you traveled halfway around the globe, while getting to enjoy the comfort of your own kitchen. Furthermore, this delicious recipe is packed with numerous health benefits.

In general, foods commonly on a Mediterranean menu are rich in nutrients important to one’s health. A typical plate has a large amount of vegetables, fruits, whole grains, legumes, beans, fish and seafood. These foods also tend to be unprocessed, so they retain even more of their nutritional value. They contain different nutritional components that help to keep chronic diseases at bay, such as diabetes, heart disease, Alzheimer’s and cancer. People of the Mediterranean region are known to live longer, healthier lives with their diets playing a large factor.  

People with diabetes are at a higher risk for developing heart disease. It is important to consider eating foods that are heart healthy. Many people have a negative perspective on fat and do not consider them good for heart health. There are definitely less healthy versions of fat that we can find in fast foods and junk/processed foods, which are called saturated fats and trans fat, but not all fat is bad for you. Some healthier fats include olive oil, avocados, canola oil, nuts and omega 3s found in fish. It is important to include these in your diet as they keep the body functioning normally, provide a source of energy, help to absorb some vitamins and keep skin and tissues healthy. You’ll get a source of healthy fats in this recipe from the salmon (source of omega 3s) and olive oil. This recipe is a great heart healthy option, while still full of flavor.

The Greek yogurt and salmon give this dish a kick of protein. When paired with the orzo, it provides a winning protein-carbohydrate combination. The whole grain orzo used in the recipe is a complex carbohydrate and a great source of fiber. This pairing helps to keep you feeling full long after the meal is over. Furthermore, the steady energy provided will limit blood sugar spikes and feeling drowsy after eating.

The recipe is a Mediterranean treat full of essential nutrients and health benefits. Enjoy your Mediterranean adventure!    

NOTE:  If you’re in a hurry or do not like preparing fish, let Market Street help you.  We can season and steam the salmon while you shop. 

Salmon with Creamy Lemon-Dill Sauce with Orzo Asparagus Saute

Ingredients:

• 3/4 lb salmon, fillet, skinned
• 1 Tbsp butter, melted
• 1/2 tsp + 1/2 tsp bottled minced garlic, divided
• 1/4 tsp and 1/4 tsp salt and pepper, divided
• 1/2 lemon
• 1/2 cup plain greek yogurt
• 1 Tbsp chopped fresh dill (or 1 tsp dried)
• 1 lb asparagus
• 1 cup orzo
• 1 Tbsp olive oil

Instructions

1. Preheat oven to 425 F. Place salmon on a foil-lined baking sheet. Stir together melted butter, garlic, salt and pepper; brush over salmon. Bake 10 to 15 minutes or until salmon flakes with a fork.
2. Meanwhile, cut asparagus into 3-inch pieces. Cook orzo according to package directions, adding asparagus during last 2 minutes of cooking. Drain orzo, and place in a serving bowl. Add oil, garlic, salt and pepper; toss.
3. Grate rind from lemon; juice lemon. Stir together yogurt, lemon rind, lemon juice, and dill. Serve with salmon and orzo.