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  • Heather Bainbridge EdM, MA, RDN

Try this Easy and Dillicious Grilled Salmon Sandwich (and where to find Brioche Buns that won't

For some reason I somehow think that I don't like dill, but that couldn't be further from the truth. It's a bright and refreshing herb that pairs brilliantly with fish and chicken. We made salmon the other night on yet another huge snow day and had so much dill leftover that I added it to my husband's tunafish sandwich to combat tuna fish breath while at work. You're welcome Graig's coworkers. It's also a great addition to roasted red potatoes in olive oil.

Why this works from a nutritional standpoint. Salmon is a great swap for chicken and beef because it adds omega 3's to your body, which is helpful for improving triglycerides and cholesterol levels, reducing risk from dying of a heart attack and is an anti-inflammatory nutrient that has implications in mental and overall brain health. Aim for 8 oz/week.

But what happens if you just can't get into salmon? My two tips are; try using Kosher salt to season it and try this recipe because the dill-yogurt sauce tempers the strong salmon flavor. Remember, it can take 10-20 times to like a food, so don't give up! And by trying it with different ingredients, it stacks the deck that you might find the right combination for you, your partner or you kids. It's nothing short of a small miracle I thought, but my son LOVES salmon. It truly was the last thing I thought a 3 year old toddler would enjoy, but here we are.

Since many of you said you wanted more ideas on feeding kids, we've started put everything on the table family style especially on nights he seems grumpy or we're introducing new foods. We find if we give him some control, it reduces the table tantrums. We also don't make him finish his entire plate, but he must sit at the table with us even when he's done eating (we do let him bring small trucks sometimes). He's a typical boy and always wants to move, so our goal is to get him to sit down for 10-20 minutes at the table (it can be quite a challenge). At some point we'll try and phase out the tiny trucks. We have had nights that he doesn't need the trucks! Try for progress not perfection!

Lastly some of you may be surprised why brioche buns are an option in a nutrition blog. My best advice is, note how often you're having non-whole grain bread (aim for 3 servings of whole grains/day)or higher calorie breads and make your decision if you can afford it . You may find that it takes the all-or-nothing impulse to overeat certain foods because it decreases its novelty and the "forbidden fruit" trap. And for those of you who shop at Aldi, their brioche buns are only 160 calories, so very reasonable!

In good health,


Grilled Salmon Sandwiches with Dill Sauce

Adapted from Ina Garten Barefoot Contessa Parties!

Total: 45 min

Prep: 20 min

Inactive: 15 min

Cook: 10 min

Serves 6 (leftover salmon is great for the next day's lunch)

Level: Easy


2 pounds fresh skinless salmon fillets

Good olive oil

Kosher salt

Freshly ground pepper

For the sauce:

1 cup light mayonnaise

1/4 cup 0% Greek yogurt

3/4 teaspoon white wine vinegar

12 fresh basil leaves or 1 tsp dried basil

3/4 cup chopped fresh dill

1 1/2 tablespoons chopped scallions, (white and green parts)

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

3 teaspoons capers, drained (optional)

To assemble:

6 fresh white or brioche rolls (4-inch round)

1/4 pound spring mix or fresh basil leaves


STEP ONE: For the salmon, rub the outside of the salmon with olive oil, salt, and pepper, to taste. Grill or cook in the skillet for 5 minutes on each side, or until the salmon is almost cooked through. Remove to a plate and allow it to rest for 15 minutes (if your salmon has the skin, remove it).

STEP TWO: For the sauce, place the mayonnaise, Greek yogurt, vinegar, basil, dill, scallions, salt, and pepper in the bowl of a food processor fitted with a steel blade. Process until combined. Add the capers and pulse 2 or 3 times.

STEP THREE: To assemble the sandwiches, slice the rolls in 1/2 crosswise. Spread a tablespoon of dill sauce on each cut side. On the bottom 1/2, place some spring mix and then a piece of salmon. Place the top of the roll on the salmon and enjoy!

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