Dilled Salmon

Dilled Salmon


[typical values per 100g]:

Calories: 682

Protein: 47.8 g

Carbohydrates: 97 g

Sugars: 42.0 g

Fat: 11.9 g

Saturated Fat: 2.4 g

Fiber: 12.1 g

Sodium: 753.6 mg

Preparation: 15 Minutes

Cook Time: 25 Minutes

Serves: 1

Storage Info: N/A

1. Preheat grill or broiler.

2. Prepare baked potato by washing and piercing with fork several times and wrap in a paper towel. Microwave on high until tender, turning once halfway through cooking time.

3. Top potato with 1 tablespoon of the sour cream when ready to serve.

4. Prepare dill sauce by combining dill, pepper, mustard, vinegar, remaining 2 tablespoons of sour cream, and onion (washed and chopped). Refrigerate until ready to serve.

5. Brush salmon with olive oil and grill (or broil) over hot coals for 5 to 8 minutes per side, depending on thickness, or until fish flakes easily with fork.

6. Prepare asparagus by first washing and trimming asparagus spears; steam on stovetop or in microwave until crisp-tender.

7. Prepare tossed salad by washing and chopping lettuce and tomato; drizzle with salad dressing.

8. Serve salmon topped with dill sauce alongside asparagus spears and baked potato topped with sour cream.

9. Enjoy crisp (washed) grapes for dessert.

Nutrition Bug Value


1 potato, medium, baked

3 tbsp sour cream, fat-free

½ tsp dill weed, fresh

⅛ tsp black pepper

1 ½ tsp dijon mustard

1 ½ tsp white rice vinegar

½ tbsp green onion, chopped  

6 oz wild Alaskan or Washington salmon, fresh

1 tsp extra virgin olive oil

10 asparagus spears, fresh

2 cups romaine lettuce, chopped

½ tomato, medium

2 tbsp fat-free salad dressing, favorite flavor

1 cup fresh grapes (any color)