Grilled Salmon with a Low Calorie Creamy Dill Sauce

After summer barbecues with lots of pork and beef, I thought it was high time to serve up something healthy.

fish with dill sauce

Since it’s still summer and grilling season, I decided on salmon. Not only is it delicious, it is also high in protein, omega-3 fatty acids, and vitamin D.

I’ve already made Foodal’s Cajun Salmon with rave reviews from the family. But I wanted try something else, something with a creamy sauce!

The easy answer here is a traditional dill version. Unfortunately, the classic recipe is high in saturated fat. With a few healthy substitutions, it turned out quite well  in fact, I think it’s even better than the original!

Verdict

Whenever I serve a new dish to my family, I’m excited to see how they like it.

Judging from their delighted faces, I believe they loved this fish recipe. My youngest son kept scooping more of the creamy dill sauce from the serving plate onto his salmon.

He is not usually a fan of fish, but this dish definitely fired up his taste buds. My oldest asked me what I put in the sauce that made it work so well with the fish. I do believe that I have a food enthusiast in the making here.

Recommended?

Definitely. If you’re tired of the same old cuisine, this is a good dish to break up the monotony, and it is very quick to prepare.

If you have some picky eaters that are not fans of salmon or any other kind of fish, then this dish is a sure way to get them to try something new, and eat something that’s healthy.

A collage of of different types of pancake recipes | Foodal
Grilled Salmon In Low Calorie Creamy Dill Sauce
Votes: 7
Rating: 3.71
You:
Rate this recipe!
Print Recipe
Like a good dill sauce but don't like what it can do to your waist line? Use this recipe to cut out some of the calories
Servings Prep Time
4 People 10 Minutes
Cook Time
20 Minutes
Servings Prep Time
4 People 10 Minutes
Cook Time
20 Minutes
A collage of of different types of pancake recipes | Foodal
Grilled Salmon In Low Calorie Creamy Dill Sauce
Votes: 7
Rating: 3.71
You:
Rate this recipe!
Print Recipe
Like a good dill sauce but don't like what it can do to your waist line? Use this recipe to cut out some of the calories
Servings Prep Time
4 People 10 Minutes
Cook Time
20 Minutes
Servings Prep Time
4 People 10 Minutes
Cook Time
20 Minutes
Ingredients
Salmon and Spices
  • 4 each Salmon fillets About 4-6 oz each, preferably with skin.
  • 4 tsps olive oil I prefer extra virgin but it really doesn't matter.
  • Salt and Pepper Adjust to taste.
Dill Sauce
  • 3/4 Cup Plain unsweetened Greek yogart For the more traditional approach, you could substitute reduced fat sour cream.
  • 1/2 Cup Reduced Fat Mayonnaise I like to use the kind made with olive oil.
  • 2 Dill Fresh is better, dried is acceptable. I like lots of dill, you may want to reduce this to taste if you do not.
  • 1 tsp Lemon juice
Servings: People
Units:
Instructions
Low Fat and Creamy Dill Sauce
  1. In a large mixing bowl, add the Greek yogurt and mayonnaise together and stir well.
  2. Add the dill and lemon juice and stir.
  3. Put this in the fridge and let it chill until ready to serve.
    dill sauce
Salmon and Spices
  1. Preheat the grill over high heat.
  2. Make sure all the bones are removed from each fillet.
  3. Rub each side of the fillet with 1 tsp. of olive oil then season with salt and pepper to taste.
  4. Place the fillets onto the preheated grill with the flesh side down. Let it cook for about 7 minutes or until the fish can be lifted off the grill easily.
  5. Flip the fillets over, adding 4 more minutes of cooking time with the skin side down.
  6. Remove from grill and place on individual plates.
  7. Serve with the dill sauce.
  8. Enjoy.
    fish with dill sauce
Recipe Notes

This recipe is especially intended for moms or individuals who are always on the go and do not have a lot of time to prepare meals as you only have to mix in the sauce and the ingredients and put it in the fridge.

 

I have successfully cooked smaller salmon steaks on a George Foreman Grill which can speed up the process. If you are rushed for time, you can make this in as little as 30 minutes.

 

Also, the sauce should be good for a week or more so you can prepare it ahead of time.

 

To reduce the calories, I replaced the traditional sour cream with Greek Yogurt and I actually like it this way better. This dish goes very well with grilled asparagus on the side.

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About Lynne Jaques

Lynne is a stay-at-home mother of two boys. As a former US military officer and the spouse of an active duty US military member, Lynne enjoys traveling the world (although not the moving part!) and finding new cuisine and methods of preparing food. She also has the habit of using parenthesis way too much!

20 thoughts on “Grilled Salmon with a Low Calorie Creamy Dill Sauce”

  1. I like this dish! It sounds easy and quick to prepare. I am always on the go and I can see this recipe working it’s way into my normal routine easily. This recipe has a short prep time which will help me immensely. And who doesn’t love salmon. Salmon is rich in those good omega fats for great heart health benefits. I will have to break out my George Foreman grill and give this one a go.

  2. I happy you chose a salmon dish here, and an easy tasty one to follow too. I love salmon but have found myself in the bad habit of using pre-packed sauce, which does not taste anywhere near as good as making a creamy dill sauce as above.
    I hope you reveal a couple more salmon recipes in the near future with accompanying sauces. Thanks.

  3. Thank you for this salmon recipe. I tend to prepare salmon the same way all the time, but I think this dill sauce will provide some nice variety.

  4. This sounds really good! I absolutely love Dill Salmon, but never thought to use Greek yogurt, which seems to be all the rage right now. My family and I have been trying to add alternative sources of protein to our diets, especially for the summer, since we’re inundated with burgers, hot dogs, and the like. I think I’ll try this this weekend!

  5. I love using dill in my recipes, the herbs smells light, but the flavor that is added is awesome. The photo looks so good I can taste it. I normally cook the fish in a fried patty or crumbled in a soup.

  6. I absolutely love salmon with dill. I usually make a spread with organic butter, dill, and lemon juice blended together. I like that you used Greek yogurt in this, but I really don’t like the taste of reduced fat mayonnaise. Do you think just Greek yogurt would still taste good? Or is there an alternative to the reduced fat mayo? Grilled or baked, Salmon is my favorite fish to eat. Particularly fresh, wild caught Salmon.

  7. I love cooking salmon. Its second only to chicken in my house. This lower calorie recipe is a great idea–I can try it soon because I always have these ingredients on hand. I’m always interested in finding recipes where I can lower fat by substituting greek yogurt for sour cream. I’ve never been a big fan of sour cream but I love plain greek. I always have some in the refrigerator because I eat it with fruit and can use it in various recipes. Thanks!

  8. I to love salmon, but have never had dill salmon before. My husband loves to grill and we do it a lot when he is home. The dill sauce sounds awesome. We like to go get fresh fish, and sea food at a local market. I’m going to try this recipe it has gotten me hungery now.

  9. Oh my God, what is this sorcery? I just tried this recipe today and it was really awesome! I’ve always been looking for ways to vary my fish dinners because I eat a lot of fish and sometimes I get bored with it. This recipe will certainly be added to own cookbook. Incidentally I added parsley to my Dill sauce because I’m not a fan of the subtle smell of mayo and it turned out great.

  10. I can’t even express how much I love salmon. I very rarely put a sauce on it but I looking forward to trying this creamy dill sauce to add something different to the regular menu.

  11. You had me at dill sauce. I was lured in by salmon but the dill sauce killed this for me. I love using the best ingredients possible for every sauce I make. Sauce makes the meal for me. Thanks for the low fat options. Quite helpful.

  12. I really like this recipe. Not only does it use a light meat, but it can also be consider sinful. I’ve always love creamy food, but due to my weight I often have to forgo them. Now I don’t have to completely! I now have a healthy, yet sinful genius delicacy. Thanks this was a really helpful article. Also, if you don’t like dill could we replace it with something else? I don’t mind it, but if I have another choice I would probably pick it over dill. Do, let me know! 🙂

  13. Always looking for ways to improve salmon and keep it healthy. I have never made my own dill sauce, or even grilled salmon. I’m bookmarking this for later use.
    Combine this with a cedar plank and I bet it is even better.
    I like how your recipes can be altered for serving size. Nifty feature.

  14. Haha, that’s exactly what I do. I never ask my family whether or not they like it, I just can see it on their facial expressions! Plus they usually eventually tell me;) And yum! I’ve actually never made any fish myself, my mom usually makes it but I want to try to make it myself and I guess I will start with this recipe! 🙂

  15. Thanks again Lynne, for yet again providing us with another amazing recipe! This dish looks simply scrumptious, and that dill sauce, wow looks DELISH! I previously cooked one of your other fish based recipes. It was a little on the hot side, and it was a total winner at my table. Even the kids love it! I’m sure this tasty looking dish will be no different and I’ll have another hit on my table thanks to you.

  16. Great tip for reducing calories by using yogurt rather than sour cream… I wonder how many other recipes we can try that with. Really with the dill and lemon you can´t go wrong for a sauce for salman.

  17. I love that you’re looking out there for us people that try to stay in shape too, it’s a good idea to add yogurt instead of sour cream although I’m not really sure if the latter has that much of an impact. Grilled salmon tastes really good, there are few fish that I enjoy eating and this one is probably at the top, very tasty!

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