Pan-Seared Salmon with Lemon-Dill Yogurt Sauce and Garlic Spinach

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Tender salmon fillets pan-seared to golden perfection, served with a tangy lemon-dill yogurt sauce and garlicky sautéed spinach. This mediterranean-inspired seafood (gluten free, high protein) ready in about 25 minutes blends (6 oz each) salmon fillets, divided salt, divided black pepper 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: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 420 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 salmon fillets and season both sides with 1/2 tsp salt and 1/4 tsp black pepper each. Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering.
  2. Step 2: Place the salmon fillets skin-side down in the skillet and cook for 4-5 minutes without moving until the edges are golden and crispy. Flip carefully and cook for another 3-4 minutes until cooked through and flaky. Remove salmon from skillet and keep warm.
  3. Step 3: In a small bowl, combine 1/2 cup Greek yogurt, 2 tbsp fresh lemon juice, 2 tbsp chopped fresh dill, and a pinch of salt. Stir well and refrigerate until serving.
  4. Step 4: In the same skillet, add 1 tbsp unsalted butter over medium heat. Add 3 minced garlic cloves and sauté for 30 seconds until fragrant.
  5. Step 5: Add 6 cups fresh spinach and cook, stirring frequently, for 2-3 minutes until wilted but still bright green. Season with remaining 1/2 tsp salt and 1/4 tsp black pepper.
  6. Step 6: Serve the salmon fillets topped with a generous dollop of lemon-dill yogurt sauce alongside the garlic spinach.

Frequently asked questions

How long does Pan-Seared Salmon with Lemon-Dill Yogurt Sauce and Garlic Spinach take to make?

Total time is about 25 minutes (10 min prep + 15 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 Lemon-Dill Yogurt Sauce and Garlic Spinach?

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 Lemon-Dill Yogurt Sauce and Garlic Spinach?

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 Lemon-Dill Yogurt Sauce and Garlic Spinach 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 Lemon-Dill Yogurt Sauce and Garlic Spinach gluten free?

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

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