Cajun Salmon with Greek Yogurt Remoulade

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Paprika and garlic powder make a quick Cajun-inspired seasoning that flavors salmon fillets in this easy dinner recipe. Traditionally, remoulade sauce is prepared with mayonnaise; here, we substitute nonfat Greek yogurt for a lighter version.

Dina Cheney

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Bone-Health Diabetes-Friendly Nut-Free Healthy Aging Low-Sodium Soy-Free Heart-Healthy High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

4 (5 ounce) salmon fillets (fresh or frozen, thawed), skin and pin bones removed
¼ cup nonfat plain Greek yogurt
1 small shallot, finely chopped
2 tablespoons finely chopped fresh Italian parsley
2 teaspoons cider vinegar
1 teaspoon prepared horseradish
1 teaspoon Dijon mustard
¼ teaspoon sweet paprika plus 1/8 teaspoon, divided
⅛ teaspoon garlic powder plus 1/4 teaspoon, divided
Pinch of salt plus 1/4 teaspoon, divided
Pinch of ground pepper plus 1/8 teaspoon, divided
3 teaspoons olive oil, divided

Directions

Bring fish to room temperature by letting it stand on the counter for 15 minutes.
Meanwhile, whisk together yogurt, shallot, parsley, vinegar, horseradish, mustard, 1/4 tsp. paprika, 1/8 tsp. garlic powder, and a pinch each of salt and pepper in a small bowl. Cover and refrigerate until ready to use.
Pat both sides of the fish dry with a paper towel. Brush both sides with 2 tsp. oil. Season both sides evenly with the remaining 1/4 tsp. each salt and garlic powder, and 1/8 tsp. each paprika and pepper.
Heat the remaining 1 tsp. oil in a large nonstick skillet over medium-high heat. When hot, add the fish, skinned-side up. Cook, pressing down on the fish with a spatula, but otherwise not moving the fillets, until the undersides are golden brown, about 5 minutes.
Using the spatula, very carefully flip the fillets. Continue cooking, without moving, until the undersides are golden brown and the fish is opaque and just beginning to flake, another 2 to 3 minutes. Serve immediately, with the remoulade.

Tips

To make ahead: Prepare remoulade (Step 2) and refrigerate for up to 2 days.

Originally appeared: Diabetic Living Magazine, Spring 2019

Nutrition Facts (per serving)

243	Calories
10g	Fat
2g	Carbs
35g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. fish and 2 Tbsp. remoulade
Calories 243
% Daily Value *
Total Carbohydrate 2g	1%
Dietary Fiber 0g	1%
Total Sugars 1g
Protein 35g	70%
Total Fat 10g	12%
Saturated Fat 2g	10%
Cholesterol 79mg	26%
Vitamin A 565IU	11%
Vitamin C 5mg	6%
Folate 25mcg	6%
Sodium 293mg	13%
Calcium 86mg	7%
Iron 1mg	6%
Magnesium 51mg	12%
Potassium 675mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Cajun Salmon with Greek Yogurt Remoulade

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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