Pan roasted wild salmon with caper dill coconut yogurt and grilled vegetables


Pan roasted wild salmon

  • 4 6oz wild salmon filets
  • 2 Tbsp avocado oil
  • Salt and pepper

Marinated grilled vegetables

  • 3 zucchinis sliced 1/4 inch thick
  • 2 red bell peppers cut lengthwise 
  • 1 large red onion sliced 1/2 inch thick
  • 4 portobello mushrooms sliced 1 inch 
  • 1/4 cup finely chopped parsley
  • 4 cloves garlic finely minced
  • 1/4 cup avocado oil
  • 3 lemons juiced
  • Salt and pepper

Caper dill yogurt sauce

  • 2 cups plain cultured coconut yogurt
  • 4 Tbsp Avocado oil mayonnaise
  • 2 lemons juiced
  • 3 Tbsp pickled capers 
  • 1/3 cup fresh dill
  • 3 Cloves garlic
  • Salt and Pepper



Pan roasted wild salmon

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Heat a frying pan over medium high heat. Add in avocado oil, heat until oil starts to ripple.
  3. Season salmon on both sides with salt and pepper.
  4. Place salmon into the hot pan and sear on both sides for 2 minutes.
  5. Transfer to a non-stick baking sheet and bake for 4 minutes. 
  6. Allow to rest for a few minutes before plating.

Caper Dill Sauce

  1. Add all the ingredients except for the salt and pepper into a blender.
  2. Blend until smooth.
  3. Season with salt and pepper to taste.

Marinated Grilled Vegetables

  1. Preheat indoor grill or barbecue to 400-degrees Fahrenheit.
  2. Slice zucchini, bell peppers, mushrooms, and red onions as specified above.
  3. Grill all vegetables on both sides until they are cooked through. The vegetables should still have structure to them and a bit of a bite (al dente).
  4. Place vegetables in a bowl and add in avocado oil, minced garlic, finely chopped parsley, and lemon juice. Salt and pepper to taste.
  5. Toss vegetables until evenly coated. 
  6. Serve hot or cold.