Sweet And Crumby

Baking, a Love Story

Wild-Caught, Healthy, Oven Friendly (Grilled) Salmon with Creamy Herbed Yogurt Sauce


If you are the main provider of a home cooked meal at your house then you know what I’m talkin’ about when I dream of a magic fairy who could flit by daily and drop dinner off that would please the fam, stay on budget, be creative and healthful and aim towards ingredients that are local, seasonal and preferably organic (Oh…and sustainable…and DELICIOUS).  Then I would be one very happy camper and perhaps just a bit less cranky.

This creamy grilled salmon with fresh tarragon and dill fits all of the categories above…yeah I am ALL that and a bag of chips and don’t ever forget it.  I served it with a cheesy Fettuccine Alfredo at the request of my daughter and truly, although it may appear rich, it was a very nice pairing.

And before you get all up in my grill (I have ALWAYS wanted to say that but I only have myself to embarrass here instead of two teenagers who would give me the evil glare should I say that in public), that luscious fettuccine you see there is LOW-FAT and from Cooking Light AND blessed by the Pope.  Not really, I was just checking to see if you were actually reading this.

No, it is absolutely NOT low-carb or gluten free, but  there is only so much I am capable of people. I hope you can add this meal to your list of go-to dinners that fit all of your requirements.  And please, by all means, feel free to mention a post of yours in the comments that you think would fit the bill because I honestly do need to expand my list. Thanks!

Creamy Grilled Salmon Filets
My own creation…borrowed from nowhere.
1-2 lbs. fresh, wild salmon fillets
1 c. low-fat Greek style yogurt
juice of one lemon (about 3 T.)
1 1/2 T. of white wine vinegar or champagne vinegar
1 1/2 T. fresh Tarragon, minced or 1 t. dried
1 1/2 T. fresh dill, minced or 1 t. dried
optional: 1-2 t. dijon mustard if you want just a hint of a kick to it.
salt and pepper for seasoning fish

For the salmon: Lightly, salt and pepper your salmon filet(s).  About one hour before you plan to grill or broil the salmon, in a Ziploc bag or marinating sized dish, whisk together the ingredients from Greek yogurt to dill/dijon.  Take out 1/2 c. of your sauce and reserve in the fridge before marinating your fish. Place your fish, flesh side down in the yogurt marinade that’s in the ziploc bag and refrigerate for an hour. Don’t marinate for much longer, because it can make your fish mushy and no one likes mushy fish…trust me on this.

Grill or broil your fish how you like it or…

Our method for grilling salmon which we once saw Bobby Flay do…trim heavy duty foil exactly around each fish filet. Place filet, skin-side down, on top of foil. Place salmon with foil on the heated grill on medium high. Close your grill.  Yes, this is more of a moist type of grilling rather than a get the skin crispy type of grilling, but honestly your salmon is so juicy and not once ounce dry if you don’t leave it on too long.  Grill the salmon until the flesh turns a medium-light pink instead of a deep pink. Never go for flaky; that’s a misconception. Then the fish is really dead and dry. You are actually going for not opalescent looking but still juicy when you take a peek at the inside of the fish. The length of time truly depends on the thickness of your filets. If you  have an average one inch thick filet, it takes about 10 minutes. But I would say research this on the Food Network site if you want detailed information because although we like how we grill things, we are NOT the grilling experts.

Use your extra reserved yogurt marinade to serve over the salmon.

Low-Fat Cooking Light Fettuccine Alfredo
1 tablespoon butter
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 1/3 cups 1% low-fat milk
1 1/4 cups (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided
2 tablespoons 1/3-less-fat cream cheese
1/2 teaspoon salt
4 cups hot cooked fettuccine (8 ounces uncooked pasta)
2 teaspoons chopped fresh flat-leaf parsley
Cracked black pepper


  • Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese, and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish with black pepper, if desired. Serve immediately.

44 thoughts on “Wild-Caught, Healthy, Oven Friendly (Grilled) Salmon with Creamy Herbed Yogurt Sauce

  1. Thanks for sharing the low-fat fettuccine alfredo recipe!

  2. LOL! You are too funny..yes I read the reading check:))
    Your meal is one of my favorites, who wouldn’t like this combo..I mean fettuccine, creamy sauce, and grilled salmon….delicious!!

  3. Yum!! Sounds like a great dinner to make for my parents this week. Don’t really want to go out to eat all the time which is what they usually do. 8-). Love the combo!! Salmon & fettucini!! Perfect! Great idea!!

  4. Get all up in my grill, ha, ha. I love fresh tarragon and this recipe rocks. I should come up with a hipper saying, but I don’t have teens in the house to help me out!

  5. Well, heck, if it’s blessed by the Pope, I’m all over it. 😉

    This sounds wonderful, Geni. I haven’t made salmon in ages.

  6. Hubby and I use the get up in my grill phrase to each other (lovingly) often. One day we’re going to really be an embarassment to our kids. LOL! This looks delicious and you are all that and a bag of chips for putting this all together!

  7. OMG every thing in that plate would be thee perfect dinnner for me, love salmon, i love its sauce and that pasta.

  8. Oh if only that fairy existed!
    that yogurt sauce sounds amazing…for some reason I have always struggled with salmon..It is too rich when grilled as such without any other flavorings but your yogurt sauce sounds wonderful..I think it may just end the struggle

  9. What a lovely read – about that fairy – please send contact details when you get them!
    Your meal sounds fabulous and so beautifully presented.
    Not sure if this is what you are looking for, but have a look-see here:
    Chicken Salad – http://wp.me/pT5Tj-M5 and here:
    Beef Stir Fry – http://wp.me/pT5Tj-wH
    Have a happy week.
    🙂 Mandy

  10. Wouldn’t we all like a fairy in the kitchen…a great meal and I love fetticine, with salmon, I usually use a cream cheese /yoghurt with capers and dill added.
    A winner!

  11. This looks like the perfect meal! You must share the low fat fettuccine recipe also!

  12. Geni, you are too funny…get your grill on girl! I’ve heard that marinating salmon in yogurt is amazing and now that I’ve seen this, I really must try it! Maybe if I leave this recipe out on my counter when I leave for work that little fairy will stop by and have it ready upon my return 🙂

  13. I’m looking for new salmon recipes, and this one fits the bill nicely!

  14. I’m definitely trying this pasta, you know, since it is blessed by the Pope. 😉 Salmon looks awesome too, and I’m not even a fish girl!

  15. I had pan-seared salmon with pasta for dinner too. But I must say that I would love to trade mine with yours!

  16. I would so love this meal… my family… not so much. I suppose if I tell them that it’s blessed by the Pope that they may reconsider. You aren’t doing your job as a parent if your kids aren’t embarrassed by you sometimes. It’s one of the perks of parenting.

  17. Mmm what a fresh, colorful and healthy meal. Love the low-fat fettuccine recipe, as I often don’t order the pasta because it’s so dang fattening!

  18. What a great meal Geni…can I come over? I love how you marinated the salmon…yogurt!
    Hope you have a wonderful week ahead 🙂

  19. Well, Im not a salmon fan, but it sure looks pretty. 🙂
    The pasta sounds delicious though.

  20. That salmon looks SO gorgeous and delicious! I’m hungry now lol! 🙂

  21. I would love to see a fettucine that was blessed by the Pope, lol! It looks like a really flavorful and delicious meal. I love the herbs you used for the fish marinade!

  22. Do you deliver???

    This sounds so good! I love the way you describe everything… Makes me feel like I’m enjoying it right now!

  23. Are you the little dinner fairy? Hi i am cecilia and new to your blog because i love food.. That looks great.. and i have it on very good authority that the Pope made a general blessing of pasta a few years ago so we are good to go..

  24. I have salmon in my freezer and I wanted something different to do with it… this sounds perfect! And if you ever find that fairy…. please let me know, and make sure you share her!!! 🙂

  25. If this dish appeared on our dinner table, my family would think it’s magic for sure. 🙂 The grilled salmon looks so healthy and delicious.

  26. I love salmon.. its delicious and amazing. And I have to say I adore this recipe. Thanks for sharing this.. I can’t wait to try it out on Friday.. thanks for helping me with an amazing dinner 🙂

  27. This is a heart healthy meal, getting omega 3’s from the salmon and calcium from the yogurt. This is my kind of recipe! The yogurt sauce is so clean in ingredients and perfect for my families diet!

  28. You are all that and MORE than a bag of potato chips! This looks like my ideal dinner! Some salmon, some pasta…what more could a girl ask for?

  29. wow this sounds amazing. bookmarking!

  30. Looks like a perfect dinner to me, especially since I can’t turn down a delicious piece of salmon.

  31. I love this dish! it looks really delicious and healthy:) thank you for sharing this Geni and have a great day.

  32. hi sweet and crumby. having fetucini with salmon is a great idea to me, especially when it is cheesy, ha ha . i really dont believe in omitting a lot of food ingredients, cos there is always something good in everything edible.
    just as long as i don’t overeat.
    for example, the calcium in milk alone is not enough to prevent osteoporosis, one also needs the calcium found in bones as in fish and chicken.

  33. You crack me up!! I need some good saying like that to embarrass my little cousins. The salmon look perfect too, I’m terrible at over cooking them, but my boyfriend does a great job, I’ll pass this recipe on.

  34. Cheese and salmon are 2 of my favorite things! I love this pairing!

  35. My oldest loves fettuccine alfredo…so a lower fat version is fabulous! As is your salmon…love the herbed yogurt…bet it adds flavor and moistness~

  36. Yummy! I definitely think I’ll have to give your version of salmon a try – since it no longer seems so scary. 🙂

  37. Ooh this looks incredible! I love the thought of the yogurt sauce. I will definitely try this! Here’s one of ours that may please the family. It sure pleased our own!


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