Wild Salmon with Low-Fat Lemon Dill Sauce & Roasted Asparagus- from the Meal Maven

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Wild Salmon with Low-Fat Lemon Dill Sauce & Roasted Asparagus

*The preparation of this delicious healthy meal all takes place in under 30 minutes! Get organized and it will be easy.
 Serves 4
4, 6-8 oz wild salmon fillets with skin
4 T non-fat plain Greek style yogurt  
3 T Dijon mustard (add less for more mild Dijon flavor)
1 squeeze fresh lemon juice
1/4 tsp lemon zest
1/4 C fresh dill, washed and minced or ¼ tsp. dried dill.
Dill springs for serving (OPTIONAL)
1 large shallot, finely minced
1 bunch asparagus
Extra virgin olive oil
Salt & fresh ground pepper

 Mise en Place (prep)
-Preheat oven 425 F
-Peel and trim asparagus (I use a vegetable peeler).
-Finely mince the shallots and set aside.
-Salt & fresh ground pepper.
-Pat salmon fillets dry with paper towel.
-Mix yogurt, mustard, lemon with a good pinch of salt and pepper in a bowl.
-Also decide how you will plate your dish.

Asparagus is best April-mid June!
**You will oven roast the asparagus because you will be multi-tasking on the cook top and need to focus on this.
-Coat spears with olive oil, salt and pepper.
-Place asparagus on sprayed pan, add 1/2 C water to the pan and roast for 15-20 minutes (time may vary according to thickness).
-You will sear salmon and heat sauce during this cooking time.

*This sauce is a lower fat alternative to hollandaise.  It is delicious with asparagus, broccoli, poached egg dishes and fish.
-Med low heat, small pan, 1 T olive oil to sweat the shallot for 3 min. Attention – Stir to avoid over browning which causes bitter flavor.  Take off heat if need be (If you brown shallots, wipe pan clean and start this step over to avoid bitter flavor.
-Change to low heat and add the mustard mixture to pan and whisk for 2 minutes.
-Add more salt and pepper if needed.
-Add dill and stir.
-Turn off burner.

-Med high heat and use a back burner directly under your exhaust fan.
*Cooking time may vary according to the thickness of your salmon fillets. Plan on 2-3 minutes each side for medium.
-You can also cook salmon in oven 375 F for 15-18 minutes.
-A large non-stick sauté pan is best or use 2 smaller pans for 4 fillets.
-Spray pan with high heat version non-stick grape seed oil spray or coat with grape seed oil.
-Pan needs to heat up for 3 minutes.
**Salt and pepper both sides of the raw fish.
-Sear skin side down for 2-3 minutes. There will be smoke due to fatty skin on salmon, but this does not mean it is burning.
-Turn down to medium heat.
-Carefully turn fillets over and sear for 3 minutes for medium cooked fish.  The fillets will have beautiful color!
**Turn on burner for sauce to warm 1 minute and whisk.
-Turn off burners.
-Garnish with dill springs (OPTIONAL).

**Serve immediately with sauce and roasted asparagus. 

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