Spread a dill yogurt sauce on top of salmon for baking.

Spreading a Yogurt Sauce Over Salmon for Baking

by Nicole Adams

Yogurt is a healthy way to add light flavor to a piece of fish such as salmon. It makes a good base for a variety of seasonings that can enhance the taste of salmon. Baking salmon with a yogurt sauce also helps keep the fish moist during cooking. Pair the baked salmon and yogurt sauce with side dishes such as quinoa, rice, salad or spinach for a complete meal.

1. Salmon

Choosing the best salmon is not only how to make the best cooked meal but it is also important for your health. Salmon that is caught in the wild from Alaska is the best choice due to the healthy freshwater habitats, while farmed Atlantic salmon is the worst choice due to high levels of pollutants, such as polychlorinated biphenyls, or PCBs, according to the Monterey Bay Aquarium Seafood Watch. Farmed coho salmon from the U.S. is also a great choice as the salmon is farmed in well-controlled tanks. All types of salmon are good for baking.

2. Flavors

Yogurt gives a tangy kick to the smooth, delicate flavor of salmon. Season a yogurt sauce with a variety of herbs such as dill, thyme, basil or mint to give it a light, refreshing taste. Add spices such as cayenne, chili powder or garlic to yogurt sauce for a bite. Flavor the yogurt sauce with citrus such as lemon, lime or orange since the acidity of the fruit complements the tangy, creaminess of the yogurt.

3. Baking

Yogurt sauce can be spread over salmon as a marinade before cooking it. Place the salmon in a shallow dish and smear the yogurt sauce over the flesh-side of the fish. Cover the dish with plastic wrap or a fitted lid, and place it in the refrigerator for an hour. Transfer the salmon to an oven-proof dish and bake it in a preheated oven at 350 degrees Fahrenheit until the salmon is opaque, roughly 8 minutes per 1 inch of thickness. A yogurt sauce can also be placed on the salmon right before baking or enjoyed on top of the fish after the salmon is done baking.

4. Safety

Uncooked or partially cooked fish is risky for pregnant women due to food-born illnesses, according to the Food and Drug Administration. Smoked seafood should also be avoided. Salmon is low in mercury and safe for nursing mothers, mothers-to-be and those planing on becoming pregnant, though it is recommended not to eat more than 12 ounces of cooked fish per week. Refrigerate leftovers within 2 hours of cooking or within 1 hour if the air temperature has reached 90 degrees Fahrenheit.

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