Salmon is naturally quite fatty, so for IBS and GERD it’s helpful to pair it with sauces like this and the Cucumber & Yogurt Herb Sauce which are packed with flavor with very little fat. It’s also helpful for anyone eating healthier that is looking for a delicious salmon entree that won’t destroy their day of good eating.
I served up both of the salmon options at dinner with friends on Sunday (none of said friends have dietary restrictions) and they gave rave reviews which always feels like the cherry on top. It’s already a great feeling to come up with something that tastes great to me, works with IBS and GERD/Reflux and doesn’t cause me any symptoms, but when it’s not only something delicious for people with dietary restrictions but rather something that’s considered an awesome dish by everyone at the table? Well, that’s just the best. And don’t think my friends are ones to encourage me for the sake of being nice. Definitely not! They have no problems letting me know if/when something needs improvement, which is one of many reasons why they’re such great friends to have.
So if your area still has some good weather coming (ours is expected to continue at least through the upcoming week), fire up the grill and try out this salmon for a healthy, light and refreshing meal that everyone will love.
Grilled Salmon w/Coriander & Dill Yogurt Sauce
This simple salmon recipe comes together quickly, is perfectly grilled and topped with a cool and refreshing coriander dill cucumber sauce that screams summer and will make everyone at the table happy.
Prep Time15 mins
Cook Time10 mins
Total Time50 mins
Servings: 4 servings
Calories: 209kcal
Ingredients
For Salmon:
- 1 lb uncooked salmon filets
- salt (I use Pink Himalayan Sea Salt)
- paprika
For Coriander & Dill Yogurt Sauce:
- 6 oz lactose free plain lowfat yogurt (I use Green Valley Organics Lactose Free Lowfat Plain Yogurt - as seen here)
- 1/8 tsp. salt (I use Pink Himalayan Sea Salt)
- 1/4+1/2 tsp. ground coriander
- 1+1/2-2 Tbsp. fresh dill fronds (chopped)
Instructions
For Coriander & Dill Yogurt Sauce:
- Begin by making the Coriander & Dill Sauce. It's best to make this at least 4 hours prior to serving the salmon, preferably the night before to allow flavors to thoroughly incorporate. However, if you're in a hurry you could make it up right before serving. It's mostly the coriander flavor that won't come through as strong (so it won't have any kind of citrus-like taste to it). It will still be delicious though!
- Place all ingredients in a small bowl or container that has a lid and stir until everything is thoroughly combined. Cover and refrigerate until you serve the salmon.
For Salmon:
- If you've never grilled salmon before, don't be intimidated! This was my first time grilling it and it worked out great. I had a minor issue, probably because of my grill, but ultimately they looked and tasted wonderful (see notes section about possibly needing to do a grill/bake combination like I did).
- Pull your salmon out of the refrigerator to warm up to room temperature and preheat your grill to medium-high. Oil the grill well (I use nonstick cooking spray to oil the grill but that is harder to clean up because you need to use a TON of it. If you use actual oil then your nutritional values might change a little from those below but not too much since all you're using it for is to grease the grill and there shouldn't be much that gets into the salmon).
- Pat the salmon filets dry with paper towels, then season both sides of each filet with salt and paprika.
- Place the filets skin-side up (very important) on the preheated and oiled grill and cook without touching or moving the filets at all for ~4 minutes (you don't want to flip the salmon until it's about 60% cooked. Salmon typically takes 6-8 minutes to fully cook on the grill, depending on the thickness of the filets).
- Flip the salmon filets over and continue cooking for ~2-4 minutes until they are completely done (internal temperature of 145 degrees F). *See notes section below for instructions on how to finish off in the oven if needed.*
For Serving:
- Plate the salmon filet portions and serve each serving with 1/4 of the Yogurt & Cucumber Herb Sauce along with your favorite side dish(es). Garnish with some chopped dill fronds if desired.
- This salmon tastes great either hot or cold, but the sauce is best cold.
Notes
*Note: The only issue I had in grilling was probably because we don't have a true, legit grill (we only have a Coleman camping grill). So after cooking 8 minutes (4 on 1st side, 4 on 2nd side) and having wonderful grill marks and clearly having the grill flavor, the internal temperature just wasn't getting up high enough. So rather than dry it out/burn it on the grill by overcooking, I brought them inside, placed them on a parchment-lined baking sheet and baked on the top rack in a preheated 375 degree oven (I still had the oven on from something else) for ~6 minutes until they hit 145 degrees F internal temperature. We got the grill flavor, the fish was still perfectly tender and flaky, all around a success! So if you get to the point where they're not at the right temperature but already have good grill marks and you're afraid they'll burn if you keep heating them on the grill, do as I did and stick them in the oven to finish off the cooking process.*
For IBS/GERD:
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.*
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- The only thing to watch with this dish is the portion of the salmon. Whatever the total weight of your salmon is, you should only have 1/4 of that amount per sitting/serving at most. 1/5 or 1/6 of the total salmon weight is even safer, as it would be quite a bit less fat content. At any rate, be careful with your fat intake the rest of the day on days when you eat this salmon (or really, salmon in general). Also, please note that the nutritional information below is based on a serving that is 1/4 of the final, fully cooked salmon weight.
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.*
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Nutrition
Nutrition Facts
Grilled Salmon w/Coriander & Dill Yogurt Sauce
Amount Per Serving
Calories 209
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 69mg
23%
Sodium 400mg
17%
Potassium 523mg
15%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
4%
Sugars 2g
Protein 33g
66%
Vitamin A
3%
Vitamin C
1%
Calcium
11%
Iron
7%
* Percent Daily Values are based on a 2000 calorie diet.
