Pan-Seared Salmon with Dill Yogurt Sauce and Quinoa Salad

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Crisp-skinned salmon fillets paired with a tangy dill yogurt sauce and a refreshing quinoa salad with cucumber and cherry tomatoes. This mediterranean-inspired seafood (gluten free) ready in about 40 minutes blends 6 oz each salmon fillets, olive oil, salt into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 420 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 20 min Cook: 20 min Serves 4 Mediterranean cuisine 420 cal/serving
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Ingredients

Instructions

  1. Step 1: Rinse 1 cup quinoa under cold water. In a saucepan, bring 2 cups water to a boil, add quinoa, reduce heat to low, cover and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Let cool.
  2. Step 2: In a small bowl, combine 1/2 cup plain Greek yogurt, 2 tbsp chopped fresh dill, and 1 tbsp lemon juice. Season with a pinch of salt and stir until smooth. Refrigerate until serving.
  3. Step 3: Pat dry 4 salmon fillets and season both sides with 1 tsp salt and 1 tsp black pepper. Heat 3 tbsp olive oil in a large skillet over medium-high heat. Place salmon skin-side down and cook for 5-6 minutes until skin is crisp.
  4. Step 4: Flip salmon and cook for an additional 3-4 minutes until salmon is opaque and flakes easily.
  5. Step 5: In a large bowl, toss cooled quinoa with 1 medium diced cucumber, 1 cup halved cherry tomatoes, 1/4 cup finely chopped red onion, 2 tbsp extra virgin olive oil, 1/2 tsp salt, and 1/4 tsp black pepper until well combined.
  6. Step 6: Serve salmon fillets topped with dill yogurt sauce alongside the quinoa salad for a light, fresh meal.

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Frequently asked questions

How long does Pan-Seared Salmon with Dill Yogurt Sauce and Quinoa Salad take to make?

Total time is about 40 minutes (20 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Salmon with Dill Yogurt Sauce and Quinoa Salad?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Salmon with Dill Yogurt Sauce and Quinoa Salad?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Salmon with Dill Yogurt Sauce and Quinoa Salad for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Salmon with Dill Yogurt Sauce and Quinoa Salad gluten free?

Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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