Baked Salmon with Cucumber Dill Yogurt Sauce
Salmon with dill is one of those combinations that just works - there’s a reason it shows up across so many different food cultures. This version keeps it clean for you: a properly baked fillet with a cool cucumber yogurt sauce that takes five minutes to make and honestly makes the whole plate. The family gets the same but with roasted potato wedges on the side. Elegant enough to feel like a real dinner. Simple enough to actually make on a weeknight.
Allergens:
Ingredients
- 4 salmon fillets (4–6 oz each), skin-on or skinless
- 2 tbsp olive oil - for salmon
- 1 lemon, thinly sliced
- 1 tsp dried dill - or 1 tbsp fresh
- ½ tsp garlic powder
- ½ tsp sea salt - for salmon
- ¼ tsp black pepper
- 1 lb asparagus, trimmed - or green beans
Sauce:
- ½ cup 2% plain Greek yogurt
- ½ cucumber, grated and squeezed dry
- 1 tbsp fresh dill, chopped
- 1 tbsp fresh lemon juice
- 1 garlic clove, minced
- ¼ tsp sea salt
For the family:
- 1½ lb russet or Yukon gold potatoes, cut into wedges
- 2 tbsp olive oil
- ½ tsp garlic powder
- ¼ tsp smoked paprika
Ingredient notes:
- Salmon - Wild-caught is leaner and higher in protein; farmed is richer and more widely available. Both work. Skin-on holds the fillet together better and lifts off cleanly after cooking. Pat fillets dry before seasoning - this is the step most people skip and shouldn’t.
- Asparagus - Trim the woody ends by snapping where the stalk naturally breaks. Green beans, broccolini, or zucchini all work on the same timing.
- Cucumber for sauce - Grate on a box grater, then wrap in a clean kitchen towel and squeeze hard. Without this step the sauce turns watery within minutes.
- Fresh dill - Strongly preferred in the sauce. Dried dill is noticeably less vibrant. If fresh isn’t available, use 1 tsp dried and add an extra squeeze of lemon.
- Potato wedges - Family add-on. Cut into even wedges for uniform cooking. Russet gives a fluffier interior; Yukon gives a slightly creamier result.
Recipe Instructions
- Preheat and prep - Preheat oven to 400°F. Line two baking sheets with parchment paper - one for the salmon and asparagus, one for the potato wedges.
- Make the sauce - In a bowl, combine Greek yogurt, grated and squeezed cucumber, fresh dill, lemon juice, minced garlic, and salt. Stir well. Taste and adjust - a little more lemon or salt makes a difference. Cover and refrigerate until serving.
- Prep the potato wedges - family add-on - Toss potato wedges with olive oil, garlic powder, salt, and smoked paprika. Spread in a single layer on one baking sheet - don’t crowd them or they’ll steam instead of roast.
- Start the potatoes - Slide the potato pan into the oven. Roast for 15 minutes while you prep the salmon.
Move Moment - Reverse Lunges - While the potatoes roast: step one foot back into a lunge position, back knee hovering just above the floor. Push back to standing. That’s 1. Do 10 on each leg, alternating sides. Hold the counter lightly for balance if needed.
- Season the salmon and asparagus - Pat salmon fillets dry with paper towels. Brush with olive oil. Season with dill, garlic powder, salt, and pepper. Lay lemon slices on top of each fillet. Toss asparagus with a small drizzle of olive oil, salt, and pepper. Arrange salmon and asparagus together on the second baking sheet.
- Bake the salmon - Add the salmon and asparagus pan to the oven alongside the potatoes. Bake 12–15 minutes until the salmon flakes easily with a fork and reaches 145°F internal temperature. The asparagus should be tender with slightly caramelized tips.
Move Moment - Wall Sit - While the salmon bakes: find a clear section of wall. Back flat against it, slide down until thighs are parallel to the floor - or as close as comfortable. Hold for 30 seconds. Stand, rest 15 seconds. Repeat 2 more times.
- Rest the salmon - Remove salmon from the oven and let rest 2–3 minutes before plating - this keeps the moisture in the fillet where it belongs.
- Plate and serve - Plate her portion first: one salmon fillet, a generous portion of asparagus, and a large spoonful of cucumber dill sauce alongside. Set the potato wedges on the table for the family. Leave the sauce out - everyone will use it.
Recipe notes:
On the sauce Make it up to 2 days ahead and refrigerate. It gets better as it sits. Leave it on the table - the family will want it too.
On salmon doneness USDA recommends 145°F internal temperature. At this point the salmon flakes cleanly and is opaque throughout. Use a thermometer if unsure - overcooked salmon is the most common mistake with this fish.
Nutrition Per Serving
Serving Size: 1 salmon fillet + asparagus + 2 tbsp sauce
| for you | for the family | |
|---|---|---|
| Calories | 231 | 411 |
| Protein | 31g | 35g |
| Total Fat | 10g | 17g |
| Total Carbohydrate | 3g | 31g |
| Dietary Fiber | 1.5g | 4.5g |
| Sugar | 1g | 2g |
| Sodium | 280mg | 450mg |
For you: 4oz wild salmon + asparagus + 2 tbsp sauce. For the family: adds ~¾ cup roasted potato wedges. Values are approximate and will vary with fillet size and potato portion. Nutritional information is estimated and provided for general guidance.