Everything Salmon with Tomato Dill Salad & Creamy Caper Sauce
6+ colorSTHE WHY BEHIND THIS RECIPE
I’ve always loved an everything bagel—the crunch, the salty bite, the hit of garlic and onion—but I don’t always love how I feel after eating one. It usually leaves me tired and sleepy, so this is my Cooking in Color remake: something lighter, more nourishing, blood sugar balanced, and more aligned with how I love to eat now.
The tomato-dill salad adds a crisp, juicy contrast to the richness of the fish, and the creamy caper sauce gives a subtle bagel-shop nod without the actual bagel. I used my favorite Seatopia salmon here, which is regeneratively farmed and buttery in all the right ways for this dish—but any fish you love will work. Trout, arctic char, even halibut would be delicious.
This is one of those meals that checks all the boxes for me: high in protein, blood sugar–friendly, packed with flavor, and full of color. I know it looks a tad burnt in my photo 🤣 but I do all the testing and give you all the tips so yours turns out perfectly!! You only need to put it seasoning side down on the pan for 1-2 minutes MAX!
Yields: 4 servings
Total time: <30 minutes
Prep time 10-15 minutes
Cook time: 10 minutes
WHAT YOU NEED
INGREDIENTS
Tomato-Cuc-Dill Salad:
1 small red onion or 1/2 larger onion, halved and thinly sliced
1 english cucumber, quartered
2 medium heirloom or beefsteak tomatoes, sliced into wedges or rounds (or 1 cup cherry tomatoes sliced)
2 tbsp fresh dill, chopped
2 large handfuls arugula
2 tbsp olive oil
Juice of 1 1/2 lemons (plus zest)
Kosher salt to taste
Salmon:
4 skin-on salmon fillets (6 to 8 oz each)
1/3 cup everything seasoning (store-bought or homemade — see tip)
pinch of salt
1 tbsp olive oil or avocado oil
Creamy Caper Sauce:
4 oz cream cheese
2 tbsp capers + 1 tbsp caper brine
1 tbsp lemon juice (from the remaining 1/2 lemon)
3 tbsp water
Optional: more brine to taste
HOW TO DO IT
Soften the onion. Thinly slice 1 small red onion (or ½ of a larger one) and place it in a bowl of cold water. Swish to rinse, then drain. Repeat once more to mellow the bite!
Make the salad. Add the drained onions to a large bowl with the juice of ½ a lemon, 2 tablespoons of olive oil, and a pinch of kosher salt. Add 1 quartered English cucumber, 2 medium heirloom or beefsteak tomatoes (or 1 cup halved cherry tomatoes), and 2 tablespoons of chopped fresh dill. Sprinkle in another pinch of salt and toss gently. Set aside to marinate!
Season the salmon. Pat dry 4 skin-on salmon fillets and lightly season with kosher salt. Pour ⅓ cup of everything seasoning onto a plate and press the flesh side (not the skin side) of each fillet into the seasoning to coat. It should stick to the salmon!
Sear the salmon. Heat 3 tablespoons of olive oil (or avocado oil) in a large skillet over medium heat. Place the salmon skin-side down and sear for 5 to 6 minutes, until the skin is crispy and lifts easily from the pan. Flip the fillets and cook the seasoning side for another 1-2 minutes. After 1 minute, lift the edge of a fillet to check that the seasoning isn’t burning. I’ve accidentally burned this too many times! Adjust the heat if needed. Transfer the salmon to a plate to rest. (Optional: after searing both sides, finish the salmon in a 400°F oven for 3 to 4 minutes.)
Make the creamy caper sauce. Wipe out the pan and keep it over low heat. Add 4 oz of cream cheese, 2 tablespoons of smashed capers, 1 tablespoon of caper brine, 1 tablespoon of lemon juice (from the remaining ½ lemon), 1 teaspoon of lemon zest, and 3 tablespoons of water. Stir constantly until smooth and creamy, about 3 minutes. Taste and adjust with more brine or lemon juice if needed.
Plate and serve! Divide 2 large handfuls of arugula among 4 plates. Add a generous spoonful of warm caper sauce to the plate. Spoon the tomato-dill salad over the greens, then the salmon on top of the sauce! Garnish with extra dill, capers, or more lemon zest!
SWAPS, TIPS & TRICKS
SWAPS:No everything seasoning? You can make your own. Just mix 2 tablespoons each of sesame seeds and poppy seeds with 1 tablespoon each of onion granules and garlic granules. Add a pinch of flaky salt too!
No cream cheese? Greek yogurt or labneh also work for the sauce. It’ll be tangier, but still creamy and delicious. Just don’t heat it too high or it might split—keep the pan warm, not hot.
Can’t find heirloom tomatoes? Any ripe, in-season tomato will do—just aim for color and flavor. Cherry tomatoes are great also!
Not into dill? Try fresh basil, mint, or tarragon instead.
Want more crunch? Add toasted pine nuts or crushed crispy shallots over the salad just before serving.
Make it dairy-free by swapping the cream cheese for a cashew cream or thick coconut yogurt. And use ghee or avocado oil for cooking the salmon.
Short on time? Use smoked salmon instead and sprinkle the everything seasoning on top!
TIPS:When searing the salmon, don’t overdo the seasoning side, just a minute or two to warm it through and lightly toast the coating. Any longer and the seeds can burn, turning bitter. Keep a close eye and adjust the heat if needed!
Making ahead? The salad holds well for a few hours and even improves as it sits. You can sear the salmon up to an hour ahead and gently rewarm it in the oven at 275°F for a few minutes before serving!
Nutritional Info
Per serving, yields 4 servings
Calories: 621
Carbohydrates: 10g
Fiber: 2g
Net carbs: 8g
Protein: 35g
Fat: 29g
Sodium: 1518mg
Sugar: 5g
