Sunday, December 8, 2019

Baked Salmon and Dill Sauce, Blue Zones

The girls were back from Florida, I was ready for fish, and I discovered a whole Sockeye Salmon filet in the freezer – Bev, Cindy, and I all enjoy salmon.  While I like to cook salmon on the grill, it was clean and covered plus it was cold outside and we had a fire in the fireplace so I decided to cook it inside and went in search of an oven-cooked recipe, finding one from Taste Of Home that I liked and modified to get the simple one below.

Salmon With Creamy Dill Sauceadapted from Taste of Home

1/3 cup plain Greek yogurt (or sour cream)
1/3 cup mayo
1 tablespoon fresh lemon juice
1 tablespoon finely chopped fresh dill
Milk to thin, if needed (Larry used none)
1 salmon fillet (about 2 pounds)
Good sprinkle of lemon-pepper seasoning
Salt to taste
Onion rings to cover
Lemon slices to cover – about one lemon

1. A couple of hours before mealtime, combine the first five (sauce) ingredients until smooth.
2. Preheat oven to 400F.
3. Line a rimmed baking pan with parchment or foil; grease lightly for foil.
4. Place salmon skin side down on lined pan, sprinkle with lemon pepper and salt, top with onion and lemon.
5. Insert remote probe thermometer in thickest part of fish.

6. Bake until internal temp reaches 120F or your desired level of doneness.  (I consider it done when the fat comes to the surface.)

We sided the fish with a baked sweet potato and we all thought the salmon was very good – even Bev who usually doesn’t like it baked – she always eats the tail section as she prefers hers to be more done.  Cooked to 120F, mine flaked easily but still had a little sheen on the pieces - perfect and the dill sauce was very good.

Speaking of sweet potatoes, the morning after we ate this meal, there was a piece on the Today Show regarding the world’s Blue Zoneswhich are areas where the people live significantly longer than the rest of the world.  As it turns out, their diet seems to play a major role in their longevity and in a couple of cases sweet potatoes play a big part (70% of an Okinawan’s diet).  The second link lists foods that should be eaten and those that should be minimized and avoided - much of what we Americans eat so you may not want to read it 😊

Photos can be enlarged by clicking on them and the blue words are links.

Have a great day and thanks for stopping by Almost Heaven South. 



  1. Larry, Great looking salmon entree! We both like salmon too. As for sweet potatoes, they are the current rage among healthy foodies and they're on menus everywhere. We had some with cinnamon and brown sugar recently that were over the top! Take Care, Big Daddy Dave

  2. Love the Salmon...Does the onion add to taste.....M doesn't like onion so i will do half........HWHL.......HRB..

    1. The onion adds a little flavor to the salmon but not an onion taste and then you have the choice of eating it or taking it off.

  3. That article was very good. Makes a lot of sense.

  4. Salmon is the best and I like your way of cooking it. Yogurt, with dill and citrus, perfect! Bill gets pretty much disgusted every time I eat sweet potatoes, he should look at the Blue Zone maybe! I like them with just a dab of butter and salt and pepper, pretty good eating with this salmon!

  5. Yum! The salmon looks perfectly cooked and I am loving that creamy sauce.


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