Category: Nutrition

Salmon with Yogurt Sauce

Incorporating coconut yogurt in savory dishes is a great way to add a creamy component to your meal. Try out this salmon dish, prepared by Attune Health nutritionist and research associate Natalie Fortune!

Coconut yogurt provides healthy fats, vitamins, minerals, and active-cultures just as milk-based yogurt has. Most of the saturated fats from coconut comes from medium-chain triglycerides, which are thought to have a good influence on immunity.

Salmon has also been demonstrated to have a number of heath benefits. In addition to being a great source of protein, salmon is rich in omega-3 fatty acids, which have been demonstrated to slightly decrease triglycerides, lower blood pressure, reduce blood clotting, as well as decrease risk of heart failure and stroke.

 

SALMON WITH YOGURT SAUCE

 

Ingredients

 

SALMON INGREDIENTS

  • Two 3-oz pieces of salmon
  • Sea Salt
  • Ground Black Pepper
  • 1 Tablespoon Avocado Oil

CARROT AND CUCUMBER SALAD INGREDIENTS

  • 2-3 large carrots, shredded
  • 2 medium cucumbers, peeled and sliced
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground cumin
  • 2 tablespoons chopped cilantro
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon white vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon sea salt

NOTE: To shred the large carrots, I use the grater attachment on my food processor, but you could also use a box grater!

YOGURT INGREDIENTS

  • 1/2 cup plain coconut yogurt.
  • 1 garlic clove, grated
  • 1 tablespoon lemon zest
  • 1 tablespoon lemon juice
  • Sea salt and black pepper to taste

NOTE: For the coconut yogurt, I prefer the brands Coyo or Co Yo! This should be available at your local grocery store.

 

Recipe:

 

  1. Add the shredded carrots and sliced cucumbers to a bowl. Add the spices, cilantro, olive oil, vinegar, lemon juice, and sea salt. Toss until combined. Let sit while you prepare the rest of the meal.
  2. In a separate bowl, mix yogurt with garlic, lemon zest, and lemon juice. Season with sea salt and black pepper to taste.
  3. Heat a skillet to medium high heat. Drizzle in avocado oil.
  4. Season salmon pieces with sea salt.
  5. When the oil is hot, place the salmon in the pan. Cook for about 3 minutes on each side until the salmon is cooked through.
  6. On a plate, arrange the yogurt sauce, cucumbers, carrots, and salmon. Enjoy!