Tiffany Derry’s Pan-Roasted Salmon and Couscous Salad

Did you know 4 out of the 5 top causes of death are preventable? Healthy eating habits play an important role in preventing disease, and those habits start in your kitchen!

Now more than ever, families are finding themselves in the kitchen – cooking and eating more at home. We hope this trend helps families learn new culinary skills, try new recipes that feature a well-balanced approach to eating, and enjoy three servings of dairy every day.

Dairy MAX is teaming up with physicians across Texas to share the importance of cooking and nutrition in improving their patients’ health. Our virtual webinar and culinary experience, "Outside the Office: How Nutrition and Culinary Practice in Kitchens Improve Health Outcomes," will feature local dietitian Maria-Paula Carrillo, M.S., RDN, LD, and celebrity chef Tiffany Derry. 

You may not be able to join us for this event, but we'd like to offer you a #DairyAmazing cooking experience either way. Check out Tiffany's MyPlate-healthy recipes below and you, too, can enjoy a nutritious and delicious meal!

Pan-Roasted Salmon With Yogurt Sauce 

Ingredients 

Salmon 

  • 4 (4-ounce) salmon fillets 
  • Salt and pepper to taste 
  • 1 tablespoon olive oil 

Yogurt Sauce

  • 1 cup low-fat plain yogurt 
  • ½ lemon zest and juice  
  • 2 garlic cloves, finely minced
  • 1 tablespoon dill, chopped 
  • Salt and pepper to taste  

Preparation

  1. Place sauté pan on stove and turn to medium-high heat. 
  2. Dry fish and season lightly on both sides with salt and pepper. 
  3. Put olive oil in pan and add fish. Cook for 4 minutes on one side until golden brown. Flip and cook for 3 more minutes, if wanting cooked past medium rare. Place in oven at 400 F for 3-4 minutes more. Be careful not to overcook. Salmon should flake slightly and retain moisture. Set aside.  
  4. Mix yogurt sauce ingredients in a small bowl and set aside. 

Whole-Grain Israeli Couscous Feta Salad 

Ingredients 

Vinaigrette Dressing

  • ¼ cup white wine vinegar  
  • ½ lemon, juiced  
  • 2 cloves garlic, coarsely chopped  
  • ½ cup olive oil  
  • 1 teaspoon chili flakes 
  • Salt and freshly ground pepper   

Salad

  • ½ cup olives, halved 
  • ½ medium red onion, thinly sliced 
  • 1 English cucumber, sliced into half moons  
  • 1 cup chickpeas 
  • ½ cup cherry tomatoes, halved 
  • ¼ cup dill, cut into thin strips (chiffonade) 
  • ¼ cup flat-leaf parsley, coarsely chopped 
  • 2 tablespoons olive oil  
  • ½ cup fat-free feta cheese 
  • 8 ounces whole-grain Israeli couscous (aka pearl couscous), cooked according to directions on package  
  • 2 cups packed arugula (reserve a handful for plating) 

Preparation 

  1. In a small bowl, whisk together vinegar, lemon, garlic, olive oil, salt, pepper and chili. 
  2. In a large bowl, mix all remaining ingredients.  
  3. Pour vinaigrette over pasta and toss. Adjust if needed with salt and pepper. 
  4. Pasta can be eaten cold or room temperature. 

Plating the Full Meal

Spoon one cup of couscous feta salad on one side of plate. Plate fish on other side. Spoon a dollop of yogurt sauce on fish and garnish with arugula. 

Loved this delicious dish? Find more #DairyAmazing recipes.

By Marley Oldham-Carnes, MS, RDN, CSCS, CPT

Marley is a Registered Dietitian, NSCA Certified Strength and Conditioning Specialist, and ACSM Certified Personal Trainer. She has also worked as a fitness and sports director with the Navy and her father-in-law is a retired dairy farmer. In her free time, Marley enjoys hiking, cycling, running and volunteering with the Texas Academy of Nutrition and Dietetics. Learn more about Marley.

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