Swedish Summer Salmon & New Potato Lunch Salad with Dill‑Mustard Yogurt Dressing
Pan-seared salmon with new potatoes, peas and arugula tossed in a dill-mustard yogurt dressing—protein-rich and low-mayo.
Best for Omega-3 lunch — protein-rich, lower mayo
A bright, Swedish-inspired lunch that leans on classic dill and mustard flavors while swapping heavy mayo for creamy yogurt. It delivers lean protein and omega-3s from salmon, satisfying starch from new potatoes and a hit of summer sweetness from peas. Simple to make, easy to batch for lunches and sturdy enough to travel.
Ingredients
- 600 g Salmon fillets , pin bones removed, patted very dry
- 600 g new potatoes , halved if larger than 3 cm
- 200 g frozen peas or fresh peas , thawed if frozen
- 150 g plain Greek yogurt , use thick yogurt for creaminess
- 20 g Dijon mustard , approx 1 heaping tablespoon
- 15 g Fresh dill , finely chopped, divided (reserve a few sprigs for garnish)
- 1 lemon , zest and juice
- 45 ml olive oil , divided: ~15 ml for pan, 30 ml for dressing
- 100 g baby arugula , washed and spun dry
- 2 scallions , thinly sliced (white and green parts)
- 4 g fine sea salt , divided (approx 1 tsp total)
- 2 g black pepper , divided
- 30 g Capers , rinsed and drained (optional – can be omitted)
Instructions
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1
Start the potatoes: place new potatoes in a medium pot, cover with cold water and 1 g salt. Bring to a simmer and cook until just tender when pierced (12–15 minutes depending on size). Reserve 60 ml of the cooking water, then drain and let cool slightly.
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2
Finish peas and prep salad base: during the last minute of the potatoes' cooking time, add the peas to the pot to blanch; drain together and cool briefly. Transfer potatoes and peas to a large bowl, toss with 5 ml olive oil and a pinch of pepper; set aside.
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3
Make the dill-mustard yogurt dressing: whisk together yogurt, Dijon mustard, lemon zest and juice from the lemon, chopped dill (reserve some for garnish), 30 ml olive oil, 3 g salt and 1 g pepper until smooth; thin with a tablespoon of reserved potato water if needed to reach a loose, pourable texture.
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4
Cook the salmon: heat a large ovenproof skillet over medium-high heat with ~15 ml olive oil. Season salmon lightly with salt and pepper. Place fillets skin-side down and press gently for 10 seconds to keep skin flat; sear skin-side down until crisp, 3–4 minutes. Transfer skillet to a 200°C oven and roast until salmon is cooked through but still moist, about 6–8 minutes (internal temperature 52–55°C for medium). Remove and let rest 3 minutes.
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5
Assemble the salad: toss arugula, scallions, potatoes and peas with most of the dressing (reserve a couple tablespoons for finishing). Flake salmon into large pieces and arrange on top. Drizzle remaining dressing over salmon, sprinkle with reserved dill, optional capers and an extra crack of black pepper. Serve warm or at room temperature.