Equipment
* optional
Ingredients
Salmon
- 600 g salmon fillet
Yogurt Marinade
- 150 g full-fat greek yogurt, chilled
- 15 g fresh ginger, peeled and finely minced
- 10 g garlic, minced
- 15 ml olive oil
- 15 ml lemon juice, freshly squeezed
- 5 g kosher salt
- 2 g black pepper, freshly cracked
Garnish
- 5 g fresh dill, chopped
- 1 lemon, cut into wedges
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 482 kcal
- Protein
- 41 g
- Carbohydrates
- 12 g
- Fat
- 44 g
- Fiber
- 1 g
- Sugar
- 2 g
- Sodium
- 3351 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 5 mg
- Potassium
- 133 mg
- Calcium
- 467 mg
- Iron
- 18.2 mg
- Magnesium
- 460 mg
- Phosphorus
- 512 mg
- Zinc
- 1.6 mg
- Vitamin A
- 412 mcg
- Vitamin C
- 17 mg
- Vitamin E
- 0.6 mg
- Vitamin K
- 3 mcg
- Vitamin B6
- 0.1 mg
- Vitamin B12
- 0.3 mcg
- Thiamin
- 0.02 mg
- Riboflavin
- 0.12 mg
- Niacin
- 0.2 mg
- Folate
- 8 mcg
- Water
- 62 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
In a mixing bowl, combine the full-fat Greek yogurt, minced fresh ginger, minced garlic, olive oil, lemon juice, kosher salt, and black pepper. Mix vigorously until completely homogeneous.
Pat the salmon fillets dry. Coat each fillet generously with the yogurt mixture, ensuring a thick, even layer remains on top. Cover and refrigerate to marinate for 30 minutes, or up to 12 hours for a make-ahead option.
Preheat the oven to 200C (400F). Line a baking sheet with parchment paper to prevent the marinade from sticking to the pan.
Transfer the coated salmon fillets to the prepared baking sheet. Bake for 12 to 15 minutes, or until the thickest part of the salmon reaches an internal temperature of 52C (125F) for medium-rare, or 63C (145F) for fully cooked.
Remove the salmon from the oven and let it rest on the baking sheet for 5 minutes. Garnish with chopped fresh dill and serve immediately with lemon wedges.
Chef's Notes
- The lactic acid in the Greek yogurt gently breaks down the protein structures in the salmon, resulting in an incredibly tender and buttery texture.
- Leaving a thick blanket of the yogurt marinade on top of the fillet creates a physical barrier that prevents moisture evaporation, effectively steaming the fish in its own juices.
- Full-fat yogurt is strictly non-negotiable here. Low-fat or skim varieties will split in the oven, creating a watery and unappealing granular curd.
- For a lightly charred topping, you can switch the oven to broil for the final 2 minutes of cooking, but keep a close eye on the fillets to prevent the yogurt from scorching.
Storage
Refrigerator: 3 days — Store in an airtight container.
Freezer: 1 month — Freezing cooked yogurt marinade may alter texture slightly upon thawing.
Reheating: Gently reheat in a 135C/275F oven until warmed through to prevent drying out the fish.
Troubleshooting
Yogurt marinade separated or curdled during baking
Cause: Using non-fat or low-fat yogurt, which lacks the fat structure to withstand high heat without breaking
Fix: Cannot be fixed. The salmon will still taste excellent despite the cosmetic flaw.
Prevention: Always use full-fat Greek yogurt containing at least 5 percent milkfat for high-heat roasting
Salmon is dry or chalky
Cause: Overbaking past the recommended internal temperature
Fix: Flake the overcooked salmon and gently fold with a little extra olive oil or mayonnaise to restore the perception of moisture.
Prevention: Pull the salmon from the oven at 52C (125F) as carryover cooking will raise the internal temperature during the resting phase
Cultural Context
While salmon is traditionally associated with Nordic or Pacific Northwest cuisines, the technique of yogurt marination is deeply rooted in Mediterranean and South Asian culinary traditions. Tandoori-style cooking has long relied on thick yogurt to protect delicate proteins from intense heat, a principle that translates beautifully to oven-baked fish.
