Mediterranean Creamy Garlic Dill Salmon (Low-Carb & Diabetic-Friendly)
This salmon dish is rich, fresh, and balanced—perfect for a low-carb or diabetic-friendly meal. Pan-seared salmon fillets are paired with a creamy garlic dill sauce made with either Greek yogurt or cream, offering flexibility for lighter or richer preferences. The sauce is fragrant with fresh dill, lemon juice, and garlic, creating a refreshing Mediterranean flavor. Serve with roasted asparagus or other low-carb vegetables for a complete, satisfying plate.
Total Time: 25–30 minutes
(10 minutes prep, 15–20 minutes cooking)
Ingredients
For the Salmon:
4 salmon fillets (about 5–6 oz each)
1–2 tbsp olive oil
Salt, to taste
Black pepper, to taste
Garlic powder (optional, ½ tsp)
For the Creamy Garlic Dill Sauce:
½ cup heavy cream or ½ cup Greek yogurt (for lighter option)
2 tbsp fresh dill, chopped
2 garlic cloves, minced
2 tsp lemon juice (more to taste)
¼ cup vegetable broth (optional, for thinning)
1 tbsp butter (optional, for sautéing)
1 shallot, finely chopped (optional, for extra flavor)
Pinch of red pepper flakes (optional, for heat)
Optional Garnish & Sides:
Fresh parsley, chopped
Lemon wedges
Steamed or roasted asparagus, zucchini, or broccoli
Instructions
Prep the Salmon:
Pat salmon fillets dry with paper towels. Season both sides with salt, pepper, and garlic powder (if using).
Cook the Salmon:
Heat olive oil in a large skillet over medium-high heat.
Add salmon, skin side down if applicable, and cook for 4–5 minutes per side, or until golden and cooked through (internal temperature should reach 145°F / 63°C).
Remove salmon from skillet and set aside.
Make the Sauce:
In the same skillet, lower heat to medium. Add butter (if using) and sauté shallot until softened, about 1–2 minutes.
Add garlic and cook until fragrant (30 seconds).
Stir in cream (or Greek yogurt), dill, lemon juice, and vegetable broth (if sauce needs thinning).
Simmer gently for 2–3 minutes until slightly thickened. Season with salt, pepper, and optional red pepper flakes.
Combine:
Return salmon to the skillet, spooning sauce over the fillets. Cook together for another 1–2 minutes to let flavors meld.
Serve:
Garnish with parsley and lemon wedges. Serve hot with asparagus or your favorite low-carb vegetables.
Tips
Pat the salmon dry: This helps get a golden sear and prevents steaming in the pan.
Don’t overcook: Salmon is best at 145°F (63°C) internal temp. It should flake easily but stay moist.
Use fresh dill: Dried dill works in a pinch, but fresh gives the sauce its vibrant flavor.
Balance the sauce: If the sauce is too tangy (with yogurt), add a splash of cream. If too rich, brighten it with extra lemon juice.
Make ahead: The sauce can be prepared a day in advance. Reheat gently and add fresh dill before serving.
Variations
Lighter version: Use Greek yogurt instead of cream for fewer calories and more protein.
Dairy-free option: Replace cream with unsweetened coconut cream or almond milk, and skip the butter.
Extra veggies: Cook asparagus, zucchini, or spinach directly in the sauce for a one-pan meal.
Spice it up: Add a pinch of smoked paprika, cayenne, or harissa for a Mediterranean kick.
Oven-baked salmon: Instead of pan-searing, bake salmon at 400°F (200°C) for 12–15 minutes, then pour the sauce over before serving.
Herb swap: Try parsley, tarragon, or chives in place of dill for a different but still Mediterranean twist.
Q&A
Q: Can I use frozen salmon fillets?
A: Yes, just thaw them fully and pat dry before cooking to ensure a good sear.
Q: How can I make the sauce thicker?
A: Let it simmer a little longer to reduce, or whisk in ½ teaspoon of cornstarch mixed with water.
Q: Is Greek yogurt safe for cooking in the sauce?
A: Yes, but keep the heat low to prevent curdling. Stir gently and don’t let it boil.
Q: What sides go best with this dish?
A: Roasted asparagus, sautéed spinach, zucchini noodles, or cauliflower rice all pair well for a low-carb plate.
Q: Can I meal-prep this salmon?
A: Absolutely. Cook the salmon and sauce, then store separately in airtight containers in the fridge for up to 3 days. Reheat gently to keep the fish moist.
Nutrition
(per serving, based on 4 servings, using cream option, approx.)
Calories: 360
Protein: 34g
Carbohydrates: 3g
Fat: 23g
Fiber: 0g
Sugar: 1g
Sodium: 330mg
Values will be lower if using Greek yogurt instead of cream and if butter is omitted.
Conclusion
This Mediterranean creamy garlic dill salmon is a deliciously balanced dish that brings together tender, flaky salmon with a fresh yet indulgent sauce. It’s low-carb, diabetic-friendly, and flexible enough to adjust for lighter or richer preferences. Paired with roasted or steamed vegetables, it makes a satisfying weeknight dinner or an elegant weekend meal. With just a few ingredients and under 30 minutes, it’s proof that healthy Mediterranean cooking can be both simple and flavorful.