There’s something about spring that makes grilled salmon feel just right. It’s light, colourful, packed with omega-3s, and feels fancy without being a kitchen marathon. Pair it with a creamy herb yoghurt sauce and some fresh greens, and you’ve got yourself a dinner that tastes restaurant-worthy but is quick enough for a Tuesday night.
Best bit? The yoghurt sauce doubles as a dressing for any leftover veggies or even tomorrow’s lunch wrap.
🌱 Why this recipe is a spring winner
- Omega-3 boost: Salmon is great for heart and brain health.
- Protein-packed: Keeps you full and fuels muscle recovery.
- Fresh & zesty: The yoghurt sauce lightens the whole dish.
- Under 20 minutes: Perfect for weeknight cooking.
🛒 Ingredients (Serves 1)
For the Salmon
- 150g salmon fillet (skin on, if possible)
- 1 tsp olive oil
- ½ tsp lemon juice
- Salt & pepper, to taste
For the Herb Yoghurt Sauce
- 3 tbsp Greek yoghurt
- 1 tsp lemon juice
- 1 tbsp fresh herbs (dill, parsley, or coriander — whatever you’ve got)
- ¼ garlic clove, finely minced (or a pinch of garlic powder)
- Salt & pepper, to taste
To Serve (optional but recommended)
- ½ cup steamed green beans or asparagus
- ¼ cup cooked couscous, quinoa, or brown rice
👩🍳 Step-by-Step Instructions
- Prep sauce: Mix yoghurt, lemon juice, herbs, garlic, salt, and pepper in a small bowl. Set aside.
- Season salmon: Rub fillet with olive oil, lemon juice, salt, and pepper.
- Cook salmon:
- Heat a grill pan (or frying pan) over medium-high heat.
- Place salmon skin-side down, cook for 3–4 minutes until the skin is crisp.
- Flip and cook for another 2–3 minutes until just cooked through.
- Serve: Plate salmon with greens and grain of choice. Drizzle herb yoghurt sauce generously over the top.
🔄 Swaps & Variations
- Protein swap: Try barramundi, ocean trout, or chicken breast if salmon isn’t handy.
- Herb swap: Use mint for a fresh spring twist.
- Low-carb: Skip grains and serve with extra veg.
- BBQ-friendly: Wrap salmon in foil with a splash of lemon and grill outdoors.
❄️ Storage & Leftovers
- Fridge: Cooked salmon keeps 1–2 days in a sealed container.
- Sauce: Store separately for up to 3 days.
- Leftover idea: Flake cold salmon into a salad or wrap for lunch.
⚡ Nutrition Per Serve (approx.)
- Calories: ~420
- Protein: 34g
- Fat: 24g
- Carbs: 12g
- Fibre: 2g
💡 Plan4One Tip
Buy a whole salmon fillet (around 500g) when it’s on special, portion it into 150g pieces, and freeze individually. You’ll always have a healthy protein option ready to go.
🌟 Your Turn
Would you serve your salmon with grains, or keep it light with just greens? Share your twist below, and don’t forget to subscribe for more solo-friendly spring recipes.
