Lunch: Broiled Salmon with Creamy Lemon-Dill Sauce

Recipe by Jessica Cox Sustainable Choice. You may find a few salmon options at the counter; go for sustainable farmed Atlantic salmon, U.S. farmed coho, or wild Alaskan salmon. Serve over a bed of prepared farro.

This recipe includes superfoods such as:

Salmon, Lemon

Health benefits of Broiled Salmon with Creamy Lemon-Dill Sauce

Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflammation, and support overall well-being. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

4 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray
3/4 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
2 tablespoons plain 2% reduced-fat Greek yogurt
3 tablespoons canola mayonnaise
1 1/2 teaspoons chopped fresh dill
1 1/2 teaspoons fresh lemon juice
1/2 teaspoon minced fresh garlic

Instructions

Preheat broiler to high.
Arrange fish fillets, skin side down, on a broiler pan coated with cooking spray. Sprinkle the fish evenly with 1/2 teaspoon salt and pepper. Broil 7 minutes or until desired degree of doneness.
While fish cooks, combine yogurt, mayonnaise, dill, lemon juice, remaining 1/4 teaspoon salt, and garlic in a small bowl, stirring with a whisk until combined. Serve fish with sauce.