Salmon with yogurt-dill sauce and mint-cilantro rice

Gluten Free, Low Calorie

2 Servings, 580 Calories/Serving

30 – 40 Minutes

Fresh herbs brighten about every element of this wintry meal, from the classic yogurt sauce for the fish to the mint and cilantro folded into the jasmine rice. Rinsing rice may seem fussy, but it helps wash away excess starch, to prevent the grains from sticking together as they steam. Fried shallots add crunch, but the rice is just as delicious without them.

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Ingredients

  • ½ cup jasmine rice
  • Fresh dill
  • 1 lemon
  • 1/4 cup Greek yogurt
  • Two 6-ounce fillets skin-on wild Yukon River salmon
  • 1 bunch Swiss chard
  • 1½ tablespoons capers
  • Fresh cilantro
  • Fresh mint
  • 2 tablespoons fried shallots (optional – contains soy)

Instructions

1

Cook the jasmine rice

  • In a fine-mesh strainer, rinse the rice until the water runs clear.
In a small sauce pot, combine the rice and 1 cup lightly salted water. Bring to a boil, reduce to a simmer, cover, and cook until the rice is tender and the water is absorbed, 15 to 20 minutes. Fluff with a fork and let stand. While the rice cooks, prepare the rest of the meal.

2

Make the yogurt-dill sauce

  • Finely chop the dill.
  • Zest the lemon; juice half and cut half into wedges.
In a small bowl, combine the yogurt, dill, lemon zest, and 1 tablespoon lemon juice. Season to taste with salt.

3

Prep and cook the salmon

  • Pat the salmon dry with a paper towel; season generously with salt and pepper.
In a medium frying pan over medium heat, warm 1 tablespoon oil until hot but not smoking. Add the salmon, skin side down, and cook until the skin is browned and crisp, 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes, depending on thickness. Transfer the salmon to a plate to rest. Do not clean the pan.
While the salmon cooks, start the chard.

4

Prep and cook the chard

  • Strip the chard leaves from the stems; coarsely chop the leaves and thinly slice the stems, keeping them separate.
To the pan used for the salmon, add 1 tablespoon oil, if dry. Add the chard stems, season with salt, and cook, stirring occasionally, until the stems start to soften, 2 to 3 minutes. Stir in the chard leaves and cook until just wilted, 1 to 3 minutes. Remove from the heat and season to taste with salt and pepper.
While the chard cooks, finish the rice.

5

Finish the rice

  • Rinse the capers and coarsely chop them.
  • Finely chop the cilantro.
  • Strip the mint leaves from the stems; finely chop the leaves.
To the fluffed rice, fold in the capers, cilantro, and mint.

6

Serve

Transfer the salmon, rice, and chard to individual plates. Top the salmon with the yogurt-dill sauce. Garnish the rice with the fried shallots, if using. Serve with the lemon wedges on the side.

Nutrition per serving: Calories 580, Protein: 45 g, Total Fat: 25 g, Monounsaturated Fat: 14.5 g, Polyunsaturated Fat: 8 g, Saturated Fat: 4.5 g, Cholesterol: 80 mg, Carbohydrates: 43 g, Fiber: 4 g, Added Sugar: 0 g, Sodium: 710 mg

Contains: fish, milk, soy

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