Easy Grilled Salmon with Yogurt Sauce

Coming up with an easy, healthy dinner that the whole family will enjoy can feel like an uphill battle. Between juggling after-school activities, work deadlines, and everything else life throws our way, finding time to cook something both nutritious and tasty often seems impossible.

That’s why this grilled salmon with yogurt sauce has become one of my go-to recipes: it’s quick enough for busy weeknights, healthy without sacrificing flavor, and can be paired with just about any sides you have in your fridge or pantry.

What Kind of Salmon Should I Use?

For grilled salmon, both Atlantic and Pacific varieties (like Coho, Sockeye, or King) will work great in this recipe. If you’re buying fresh salmon, look for fillets that are bright pink-orange in color, with a clean ocean smell and firm flesh that springs back when you press it gently. While wild-caught salmon tends to have a more complex flavor and leaner texture, farm-raised salmon is usually more affordable and has a richer, buttery taste that many people enjoy. For grilling, try to choose fillets that are at least 1-inch thick so they don’t dry out too quickly on the grill, and make sure they’re all similar in size so they cook evenly.

Options for Substitutions

This recipe is pretty adaptable and you can make several swaps if needed:

• Salmon fillets: While salmon gives the best results here, you can use other firm fish like arctic char, mahi-mahi, or halibut. Just watch the cooking time as these might need a bit more or less time on the grill.
• Greek yogurt: Regular plain yogurt works too, but strain it first using a coffee filter to remove excess water. You could also use sour cream, though the sauce will be richer and higher in calories.
• Fresh dill: No fresh dill? Use 1 tablespoon dried dill instead. Fresh parsley or chives can also work for a different but still tasty flavor profile.
• Wasabi paste: You can swap this with prepared horseradish or a small amount of Dijon mustard (about 1 teaspoon) for that nice kick. Start with less and add more to taste.
• Olive oil: Any neutral oil like canola or grapeseed oil will work fine for brushing the fish.
• Lemon juice: Fresh is best, but you can use bottled lemon juice in a pinch. Lime juice can also work for a slightly different citrus note.

Watch Out for These Mistakes While Grilling

The biggest mistake when grilling salmon is overcooking it, which can turn your perfectly good fillet into a dry, flaky disappointment – instead, cook until the fish reaches 145°F internal temperature or when it flakes easily with a fork but still looks slightly translucent in the center. Another common error is sticking to the grill, which you can prevent by making sure your grill grates are clean and hot, then brushing them with oil before placing the salmon skin-side up first. For the yogurt sauce, avoid adding too much wasabi at once – start with a small amount and adjust to taste, as its intensity can vary greatly between brands and freshness levels. To get those beautiful grill marks and ensure even cooking, resist the urge to flip the salmon more than once, and let it cook for about 4-5 minutes on each side depending on thickness.

What to Serve With Grilled Salmon?

This grilled salmon pairs perfectly with simple sides that let the fish stay in the spotlight. A bed of fluffy rice pilaf or quinoa makes an excellent base to soak up the creamy yogurt sauce, while roasted asparagus or Brussels sprouts add a nice green element to the plate. For a light summer meal, try serving it alongside a cucumber and tomato salad dressed with a little olive oil and lemon juice – the fresh flavors really complement the richness of the salmon. You could also go with classic roasted baby potatoes tossed with herbs, which are great for catching any extra sauce that might be on your plate.

Storage Instructions

Keep Fresh: Got leftover salmon? Place it in an airtight container and pop it in the fridge for up to 3 days. For the yogurt sauce, store it separately in its own container – it’ll stay good in the fridge for about 4-5 days. This makes it super easy to grab and use for other dishes too!

Prep Ahead: You can make the yogurt sauce a day before – it actually tastes even better after the flavors have had time to mingle! Just give it a quick stir before serving. The salmon itself is best grilled fresh, but you can prep it by adding the oil, salt, and pepper up to 8 hours ahead.

Enjoy Later: When you’re ready to eat your leftover salmon, try serving it cold on a salad or gently warm it in the microwave on 50% power in short bursts to avoid drying it out. The cold yogurt sauce can go straight from the fridge to your plate!

Preparation Time	10-15 minutes
Cooking Time	9-10 minutes
Total Time	19-25 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 80-90 g
• Fat: 40-50 g
• Carbohydrates: 10-15 g

Ingredients

• 4 salmon fillets (around 4-6 oz each)
• About 1 tablespoon olive oil (for brushing)
• Salt and pepper
• 1/2 cup plain greek yogurt
• 1/4 cup chopped fresh dill
• 1/2 teaspoon wasabi paste
• 2 1/2 tablespoons lemon juice
• Salt and pepper, to taste

Step 1: Prepare the Grill and Season the Salmon

Preheat your grill to medium-high heat.

While the grill is heating, brush each piece of salmon with olive oil to ensure they stay juicy while cooking.

Sprinkle each piece with salt and pepper to taste, then set them aside for grilling.

Step 2: Make the Yogurt Dressing

In a small bowl, combine the ingredients for the yogurt dressing.

Stir them together thoroughly and adjust the seasoning to your liking, adding more salt if necessary for a well-balanced flavor.

Step 3: Grill the Salmon

Once the grill is ready, place the salmon on the grill, skin side down.

Allow it to cook undisturbed for about 5 minutes to develop a nice sear.

Carefully flip the salmon and cook for an additional 4 minutes.

The salmon should be cooked through but still moist.

Remove the salmon from the grill promptly to prevent overcooking.

Step 4: Serve and Enjoy

Plate the grilled salmon and generously drizzle the prepared yogurt sauce overtop.

Serve immediately for the best flavor and texture.

Enjoy this healthy and delicious meal!