Pan-seared Salmon with Simple Green Goddess Sauce
Recipe type: dinner
Cuisine: American
Serves: 4 portions
  • For the dressing:
  • ½ cup unsweetened nonfat Greek yogurt
  • 3 Tbsp. extra-virgin olive oil
  • ¾ cup fresh green herbs. I used ½ cup Italian parsley and ¼ cup dill, neither chopped very much or packed but measured out still in chunks.
  • 1 Tbsp. lemon juice
  • a few grinds of salt and pepper
  • the fish:
  • 1# of wild Alaskan sockeye salmon
  • 1 Tbsp extra-virgin olive oil for each time you pan-fry one or more portions of salmon
  1. Combine Greek yogurt, olive oil, fresh herbs, lemon juice, salt and pepper in a blender and blend until smooth or mostly smooth.
  2. Stir-fry the mushrooms in olive oil. Add vegetable stock and dill. Cook a few minutes longer until most of the stock is cooks down and is absorbed.
  3. Cut the salmon fillet into four portions. Dry each portion carefully with a paper towel. Salt each portion. Heat the olive oil in a cast-iron pan until quite hot but not smoking. Add as many pieces of salmon as will fit (two, in my case). Cook skin side down for 3-4 minutes. Check the skin by pulling up a corner of the salmon with a spatula. If it is quite firm it has cooked enough, turn the fish.
  4. Insert a meat thermometer into the fillet. Watch the thermometer until it reaches 120 F. In theory this should be in 1-3 minutes, but it took a little longer for me (I had the flame a little lower-- perhaps not as good culinarily but maybe a bit healthier). Once the internal temperature of the fish has reached 120 F, remove the fish from the pan.
  5. On each plate place a blob of the green goddess sauce. Place a portion of fish atop the sauce.
Recipe by Fit and Fed at