This dish is just as much of a delight for the eyes as it is for the palate! Plus, each component offers a unique health benefit: salmon is rich in omega-3s, beets are incredibly detoxifying, non-fat Greek yogurt is loaded with protein, and pistachios are high in vitamins and minerals such as vitamin B6, thiamine, potassium, and iron.
4 - 6 oz (170 g) skinless salmon fillets
1 cup (250 mL) 2% milk
1 medium red beet, trimmed, peeled, and quartered
1 1/2 cups (350 mL) non-fat plain yogurt, divided
1 Tbsp (15 mL) chopped dill
1 tsp (5 mL) lemon juice
3/4 tsp (4 mL) salt, divided
1/2 cup (125 mL) coarsely chopped shelled pistachios
2 Tbsp (30 mL) cornmeal
1 tsp (5 mL) finely grated lemon zest
1/2 tsp (2 mL) chili flakes (optional)
1/4 tsp (1 mL) freshly ground black pepper
Place fish in bowl and pour milk overtop. Refrigerate, turning occasionally, for 1 hour.
Meanwhile, boil or steam beets until very tender, and let cool for 10 minutes. Place in food processor and pulse until finely chopped. Add 1 cup (250 mL) yogurt, dill, lemon juice, and 1/4 tsp (1 mL) salt. Blend until smooth, scraping down sides of bowl as needed. Transfer sauce to bowl and refrigerate until ready to use.
Preheat oven to 350 F (180 C).
In bowl, stir together pistachios and cornmeal. In another bowl, stir together remaining 1/2 cup (125 mL) yogurt, lemon zest, and chili flakes (if using).
Remove fish from milk and pat dry. Transfer to parchment-lined baking sheet and season with remaining 1/2 tsp (2 mL) salt and pepper. Spread yogurt mixture over fish and crust with nut mixture. Bake fish until it just starts to flake, about 8 to 10 minutes.
Divide salmon among serving plates next to your favourite seasonal vegetables. Serve beet yogurt sauce alongside, allowing diners to sauce fish themselves.
Each serving contains: 409 calories; 42 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 17 g total carbohydrates (9 g sugars, 3 g fibre); 590 mg sodium
source: "A Taste of Yogurt", alive #367, June 2013
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