Grilled Salmon with Yogurt Sauce

A simple, feel-good meal that fuels performance, recovery, and real life

When you’re looking for a meal that checks all the boxes (high protein, heart-healthy fats, simple prep, and big flavor), salmon is hard to beat. This grilled salmon with lemon-dill yogurt sauce is a CG favorite because it delivers restaurant-level flavor with everyday ingredients and minimal effort.

Salmon is naturally rich in omega-3 fatty acids, which research shows support heart health, muscle recovery, brain function, and inflammation management, all key to active lifestyles. Pairing it with a Greek yogurt–based sauce adds even more protein while keeping the meal light, fresh, and balanced.

Whether you’re fueling up after a tough camp, meal-prepping for the week, or cooking a quick family dinner, this recipe is designed to help you stay consistent without overcomplicating things.

Ingredients (Serves 4)

• 4 salmon fillets (6 oz / ~170 g each), skin-on

• 2 tbsp olive oil

• Salt and black pepper, to taste

Lemon Dill Yogurt Sauce

• ½ cup plain nonfat or low-fat Greek yogurt

• 1 tbsp fresh lemon juice

• 1 tbsp fresh dill, finely chopped

• 1 tsp Dijon mustard

• Salt and pepper, to taste

Instructions

1. Preheat the grill to medium-high heat (or heat a grill pan over medium).

2. Season the salmon fillets generously with salt and pepper on both sides.

3. Brush with olive oil to prevent sticking and promote even grilling.

4. Grill skin-side down for 4–5 minutes. Flip carefully and cook another 3–4 minutes, until the salmon flakes easily and reaches an internal temperature of 145°F.

5. Prepare the sauce while the salmon cooks: in a small bowl, whisk together Greek yogurt, lemon juice, dill, Dijon mustard, salt, and pepper.

6. Rest the salmon for 2–3 minutes after removing from the grill.

7. Serve each fillet topped with about 2 tablespoons of lemon dill yogurt sauce. Garnish with extra dill or lemon wedges if desired.

Macro Breakdown (Per Serving)

• Calories: ~400

• Protein: ~40g

• Fat: ~24g

• Carbohydrates: ~3g

Nutrition values are estimates and may vary by brand.

Why This Recipe Works for CG Members

• High protein to support muscle recovery and satiety

• Healthy fats to support joint health and endurance

• Simple ingredients you can find anywhere

• Quick prep (ready in under 20 minutes)

• Easy to scale for families or meal prep

Easy Swaps & Add-Ons

• No grill? Bake at 400°F for 12–15 minutes or pan-sear in a skillet.

• Want more carbs? Serve with quinoa, roasted potatoes, or brown rice.

• Dairy-free? Swap Greek yogurt for a dairy-free alternative, or for mashed avocado with lemon and dill.

• Extra veggies? Pair with grilled asparagus, zucchini, or a simple side salad.

Takeaways

Healthy meals don’t have to be complicated. This grilled salmon recipe proves that simple, protein-forward cooking can still feel satisfying and elevated. When your nutrition supports your training and fits your lifestyle, consistency becomes easier, and results follow.

Fuel well. Recover strong. Keep showing up!