Roast Salmon with Dilled Yogurt Tomatoes

Salmon is a great source of heart healthy omega 3 fats. Serve with a whole grain like quinoa or farro and add another nonstarchy vegetable like asparagus or green beans.

Nutrition Facts

Serving Size: 3 ounces cooked salmon, 3 tablespoons yogurt mixture, and 1/2 cup sliced tomatoes

  • Calories 305
  • Carbohydrate 5 g
  • Protein 34 g
  • Fat 16 g
  • Saturated Fat 2.5 g
  • Sugars 3 g
  • Dietary Fiber 1 g
  • Cholesterol 100 mg
  • Sodium 350 mg
  • Potassium 650 mg

This Recipe Serves 4

Ingredients

1 1/4 pounds salmon fillet
2 teaspoons canola oil
1/2 teaspoon dried oregano leaves
1/4 teaspoon salt, divided use
1/4 teaspoon black pepper, divided use
1/4 cup peeled and finely chopped cucumber
1 1/2 tablespoons drained capers
1/3 cup Greek nonfat yogurt
1 tablespoon light mayonnaise
1 tablespoon chopped fresh dill
2 medium tomatoes, sliced

Instructions

  1. Preheat oven to 350°F. Meanwhile, place the salmon, skin side down, on a foil-lined baking sheet. Brush the oil over the fish and sprinkle with the oregano, 1/8 teaspoon salt, and 1/8 teaspoon black pepper. Combine the remaining ingredients, except the tomatoes, in a small bowl.
  2. Bake the salmon 18–20 minutes or until opaque in center. Serve the caper mixture on top of the tomatoes and alongside the salmon.

Choices/Exchanges: 1 Vegetable, 4 Lean Protein, 2 Fat

From Two-Step Diabetes Cookbook by Nancy S. Huges