Easy Healthy Dill Salmon Recipe with Creamy Dill Sauce Made Perfect

Name: Easy Healthy Dill Salmon Recipe with Creamy Dill Sauce Made Perfect
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Cuisine: American
Ingredients: 4 salmon fillets (about 6 oz / 170 g each), skin-on or skinless; ¼ cup fresh dill, chopped (about 10 g); ½ cup Greek yogurt (120 ml), full-fat or 2%; 2 tbsp lemon juice (30 ml), freshly squeezed; 1 clove garlic, minced; 2 tbsp olive oil (30 ml), extra virgin preferred; Salt and pepper, to taste; 1 tsp Dijon mustard (5 ml), optional

Posted on December 21, 2025

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One chilly evening last winter, I found myself craving something light but satisfying. I had a couple of salmon fillets sitting in the fridge and a bunch of fresh dill wilting away in the herb drawer. I whipped up this easy healthy dill salmon with creamy dill sauce on a whim, and honestly, it might be my favorite quick dinner discovery of the year. The salmon turns out flaky and tender every time, and that sauce? It’s tangy, fresh, and just the right amount of creamy without feeling heavy.

I’ve made this recipe at least a dozen times now, tweaking it here and there, and it never disappoints. Whether you’re new to cooking fish or a seasoned pro, this easy healthy dill salmon recipe with creamy dill sauce is the kind of dish that makes you look like a kitchen rockstar without breaking a sweat.

Why You’ll Love This Recipe

Okay, so here’s the thing—I can’t stop making this recipe. There are a bunch of reasons why it’s become a staple in my house:

Ready in under 30 minutes: I’m talking from fridge to table in less than half an hour. Perfect for those nights when you get home starving and don’t want to spend all evening cooking.
Light but packed with flavor: The dill and lemon combo wakes up the salmon without overpowering it. Plus, the creamy dill sauce adds just the right touch of richness.
Healthy and satisfying: Salmon brings in those omega-3s, protein, and healthy fats, while the sauce is made with Greek yogurt instead of mayo, so you’re getting creaminess without the guilt.
Super versatile: You can serve it with roasted veggies, quinoa, rice, or even a big salad. It’s a dinner that plays well with whatever you’ve got.

This recipe is the kind of comfort food that feels fancy but is actually simple—and that’s why it’s become a go-to for busy weeknights or impressing friends without stress.

What Ingredients You’ll Need

Here’s what I love about this ingredient list: you probably have most of it already, and it’s all straightforward stuff. I’ll break it down by what does what, so you get why each item matters.

Salmon fillets (4 fillets, about 6 oz / 170 g each) — I prefer skin-on for crispy edges, but skinless works too. Wild-caught if you can find it, but farmed is fine.
Fresh dill (¼ cup chopped / about 10 g) — The star herb here. Fresh is best, but dried works in a pinch (use less).
Greek yogurt (½ cup / 120 ml) — This makes the creamy dill sauce light and tangy. Full-fat gives the best flavor, but 2% is fine.
Lemon juice (2 tbsp / 30 ml) — Brightens everything up. Freshly squeezed is worth the extra effort.
Garlic (1 clove, minced) — Adds a subtle kick to the sauce.
Olive oil (2 tbsp / 30 ml) — For cooking the salmon. I use extra virgin for flavor but regular olive oil is fine.
Salt and pepper — To taste, obviously. I’m a fan of finishing with flaky sea salt.
Dijon mustard (1 tsp / 5 ml) — Optional but gives the sauce a nice depth.

Quick note: If you don’t have Greek yogurt, sour cream or crème fraîche work too, but Greek yogurt keeps it light and healthy.

Equipment Needed

You really don’t need much to make this recipe—and honestly, that’s part of why I love it so much.

Non-stick skillet or cast iron pan — For perfectly searing the salmon. I have a well-loved cast iron that’s seen better days, but it does the job beautifully.
Mixing bowl — To whip up the creamy dill sauce. A small one will do.
Sharp knife and cutting board — For chopping dill and garlic. I keep a small paring knife handy for herbs.
Measuring spoons — I eyeball the oil and lemon juice sometimes, but measuring helps if you’re a beginner.
Spatula or fish turner — To flip the salmon without breaking it. I’m loyal to my silicone spatula.

Pro tip: If you don’t have a non-stick pan, just make sure your cast iron is well-seasoned to keep the salmon from sticking.

How to Make It: Step-by-Step

Alright, this is where the magic happens. I’m walking you through everything, including the little things that make a big difference.

Prepare the salmon (5 minutes)
Pat your salmon fillets dry with paper towels. This helps get a nice sear. Season both sides generously with salt and pepper. Set aside while you make the sauce.
Make the creamy dill sauce (5 minutes)
In a small bowl, combine the Greek yogurt, chopped fresh dill, lemon juice, minced garlic, and Dijon mustard if using. Stir well until smooth. Taste and add more lemon or salt if needed. Pop it in the fridge to chill while you cook the salmon.
Heat the pan and cook salmon (10-12 minutes)
Heat the olive oil in your skillet over medium-high heat until shimmering but not smoking. Carefully place the salmon fillets skin-side down (if using skin-on). Press gently with a spatula for 10 seconds to prevent curling.
Cook for about 5-6 minutes without moving them—this gets you that crispy skin. Flip and cook for another 4-5 minutes until the salmon flakes easily with a fork but is still moist inside.
Plate and serve (2 minutes)
Transfer salmon to plates, spoon over a generous dollop of the creamy dill sauce, and garnish with extra fresh dill if you want to get fancy. Serve immediately.

Quick heads-up: If your salmon is thick, it might need a couple more minutes. Use the flake test—if it flakes easily, it’s done.

My Best Tips & Techniques

Okay, here’s where I share everything I’ve learned from making this recipe way too many times…

Don’t skip patting the salmon dry: Moisture is the enemy of crispy skin. I learned this the hard way after soggy fillets on my first try.
Use fresh dill: It makes a huge difference in the sauce’s brightness. Dried dill just can’t compete, but it works if that’s what you’ve got.
Let the sauce chill: The flavors meld beautifully if you make it ahead and chill for 10 minutes or more.
Keep the heat medium-high: Too hot and the oil smokes; too low and you lose that crispy skin magic.
Don’t flip too soon: Let the salmon cook undisturbed on the skin side for at least 5 minutes. I know it’s tempting to peek, but patience pays off.
Reserve the pan juices: After cooking, I like to drizzle the leftover oil and browned bits over the salmon for extra flavor.

Ways to Mix It Up

Once you nail the basic easy healthy dill salmon recipe, here’s how you can keep things interesting:

Swap dill for other herbs: Try fresh tarragon or chives in the sauce for a new twist. Tarragon adds a subtle anise flavor that’s surprisingly good with salmon.
Add capers: Stir in a tablespoon of capers to the sauce for a briny pop that cuts through the creaminess.
Spice it up: Toss in a pinch of crushed red pepper flakes or smoked paprika to the salmon seasoning for a little heat.
Use lemon zest: Add a teaspoon of lemon zest to the sauce to amp up the citrus brightness.
Change the cooking method: Try baking the salmon at 400°F (200°C) for about 12-15 minutes if you prefer hands-off cooking.
Make it dairy-free: Substitute the Greek yogurt with coconut yogurt or a cashew cream sauce. I haven’t tried this myself yet, but readers swear by it.

Serving Ideas & Storage

This easy healthy dill salmon is pretty much perfect on its own, but here’s how I like to enjoy it (and keep it fresh):

Serving suggestions: I love it alongside roasted asparagus, garlic mashed potatoes, or a fresh cucumber salad. For a low-carb option, serve over cauliflower rice or a bed of mixed greens.

Storage tips: Leftovers keep well in the fridge for up to 2 days. Store salmon and sauce separately in airtight containers. Reheat gently in a skillet over low heat or eat cold—both ways work.

Freezing: I don’t usually freeze cooked salmon because the texture changes, but you can freeze raw fillets for up to 3 months. Defrost in the fridge overnight before cooking.

Nutritional Info & Health Benefits

I’m not a nutritionist, but here’s why I feel good about eating this easy healthy dill salmon recipe:

Nutrient	Per Serving (1 fillet + sauce)
Calories	320
Protein	34g
Fat	18g
Carbohydrates	3g
Fiber	0.5g

Why it’s good for you: Salmon is a great source of omega-3 fatty acids that support heart and brain health. Greek yogurt adds protein without tons of fat, and dill brings antioxidants and vitamins. Plus, it’s low in carbs and sugar, making it a balanced choice for most diets.

Final Thoughts

So that’s my easy healthy dill salmon with creamy dill sauce recipe! I know I’ve gone on about it, but when you find a recipe this simple and delicious, you want to shout it from the rooftops.

This dish has become my go-to for impressing friends or just treating myself after a busy day. The creamy dill sauce feels fancy but takes hardly any effort, and the salmon is always tender and flavorful.

Feel free to make it your own—swap out herbs, add mix-ins, or cook it your way. And hey, if you give it a try, please come back and tell me how it went! I love hearing your kitchen wins (and mishaps). Tag me on Instagram @mykitchenchronicles if you’re sharing photos—I get genuinely excited seeing your versions.

Happy cooking! May your kitchen smell as amazing as mine does right now.

FAQs

Q: Can I use frozen salmon fillets for this recipe?

A: Yes! Just thaw them completely in the fridge overnight before cooking. I recommend patting them dry really well before seasoning so you still get that nice sear.

Q: What can I substitute for fresh dill if I don’t have any?

A: Dried dill works in a pinch, but use about half the amount since it’s more concentrated. Alternatively, fresh tarragon or chives can give a different but tasty flavor twist.

Q: Can I make the creamy dill sauce ahead of time?

A: Definitely! In fact, I like to make it at least 10 minutes before cooking so the flavors meld. It keeps well in the fridge for up to 2 days, so you can prep it ahead for a busy weeknight.

Q: How do I know when the salmon is perfectly cooked?

A: The best test is to gently flake it with a fork—it should flake easily but still be moist inside. If you cut into the thickest part, it shouldn’t look raw or overly translucent.

Q: Can I bake the salmon instead of pan-searing it?

A: Yes! Bake at 400°F (200°C) for 12-15 minutes, depending on thickness. I like to broil it for the last 1-2 minutes to get a bit of crisp on top. Just keep an eye on it so it doesn’t dry out.

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