21 Dec Celebrate the Holidays with Salmon with Pineapple-Lime Yogurt Sauce
This post was created in partnership with Dannon Light & Fit. I have been compensated for my time commitment. However, my opinions, recipes, and nutritional information are entirely my own and I have not been paid to publish positive comments.
During the holidays eating healthy food can seem impossible—for both me and my guests. It’s the time of year where I don’t want the ho-hum weeknight dishes. That’s when I turn to quick and easy dishes with decadent flavors like in my Salmon with Pineapple-Yogurt Sauce.
Besides looking pretty, this dish also provides a variety of important nutrients. Here’s a breakdown of the main ingredients and their positive attributes.
- Salmon: Besides protein, this fish provides omega-3 fats important for brain function and heart health. A diet filled with omega-3s has also been linked to various health benefits.
- Greek yogurt: The 2015-2020 Dietary Guidelines for Americans recommend increasing intake of nutrient-dense foods, such as fat-free or low-fat dairy products, like yogurt. Yogurt is nutrient-dense, and many yogurts are a good source of protein and calcium. Greek yogurts typically contain more protein than regular yogurts. Light & Fit Original Greek Nonfat Yogurt contains 80 calories and 12 grams of protein per 5.3 oz.
- Pineapple: One half cup of crushed pineapple in its own juice provides 39 calories, 10 grams of carbs, and 1 gram of fiber (per the USDA nutrient database). It also provides thiamin, magnesium, potassium, and manganese. It also contains bromelain, an enzyme which may help fight inflammation in the body.
- Sriracha: This sauce made from chili peppers, garlic, sugar, salt, and vinegar helps balance the sweetness of the pineapple and yogurt. In addition, chili peppers contain a natural plant chemical called capsaicin, which may help fight inflammation.
Salmon with Pineapple-Lime Yogurt Sauce
Prep time: 15 minutes
Cook time: 18 minutes
4 (5-ounce) salmon filets
¼ + 1/8 teaspoon sea salt, divided
¼ teaspoon ground black pepper
½ cup canned crushed pineapple in 100% pineapple juice (4 ounces)
1 (5.3 ounce) container Light & Fit Original Greek Key Lime Nonfat Yogurt
1 teaspoon ground cumin
½ teaspoon lime zest
4 teaspoons sriracha, divided
Preheat the oven to 400°F. Coat a baking sheet with cooking spray.
Place salmon filets, skin side down, onto prepared baking sheet leaving 1-inch between filets. Sprinkle each filet with 1/4 teaspoon of the salt and the black pepper. Bake until salmon has reached a minimum internal cooking temperature of 145°F, 15 to 18 minutes. Remove the baking sheet from the oven and allow the salmon to slightly cool.
In a medium bowl, mix together the pineapple, yogurt, cumin, lime zest, and the remaining 1/8 teaspoon of salt.
On each of 4 dinner plates, spoon 3 tablespoons of the yogurt mixture then top with one slice of salmon and drizzle with 1 teaspoon of the sriracha. Serve the salmon with steamed broccoli and roasted new potatoes on the side.
Serving size: 1 piece salmon with 3 tablespoons yogurt sauce
Nutrition information (per serving): Calories: 260; Total Fat: 11g; Saturated Fat: 2g; Protein: 31g; Total Carbohydrates: 7g; Sugars: 6g; Fiber: 0g; Cholesterol: 82mg; Sodium 353mg*
Enjoy this simple dinner recipe over the holidays! For more delicious meal and snack ideas with Dannon Light & Fit Original Greek Nonfat Yogurt, follow @Lightandfit on Instagram and use the hashtag #LightandFitRD #LightandFit
Wishing you and your family and happy, healthy holiday season!
*Nutrition Information computed through Nutribase