Pesto Salmon with Yoghurt Tartare

Fresh & delicious, Salmon is packed with protein and healthy Omega 3’s which will get you feeling good and looking good from the inside out.
Prep Time: 20 mins
Cook Time: 20 mins
Total Time: 40 mins
Serves: 2
Course: Main Course
Cuisine: International
Dietary Requirements: Pescatarian


  • 300 grams salmon fillets
  • 1/2 tablespoon olive oil extra virgin
  • salt to taste
  • pepper to taste

For yoghurt tartare

  • 3 tablespoons yoghurt greek
  • 1 clove garlic minced
  • 1 tablespoon baby capers finely chopped

For broccoli pesto

  • 2/3 cup broccoli roughly chopped
  • 1/2 sprig spring onions
  • 1 clove garlic peeled
  • 1 tablespoon olive oil extra virgin
  • 1/2 lemon juiced
  • 1/2 tablespoon parmesan cheese grated

To serve

  • 1 bunch asparagus woody ends removed
  • 8 cherry tomatoes sliced
  • 2 cups rocket
  • 1/2 lemon cut into wedges
  • salt & pepper to taste


  • Preheat the oven to 180°C/350°F/Gas Mark 4.

Make the yoghurt tartare

  • Combine yoghurt, garlic, capers and a pinch of salt.

Prepare the broccoli pesto

  • Lightly steam broccoli florets for about 1-2 minutes.
  • Place broccoli and remainder of ingredients in a food processor or blender and process until creamy and smooth. Set aside.

Prepare the salmon

  • Place salmon fillets on a baking tray and spoon over the pesto.
  • Scatter asparagus spears around the fillets and drizzle with olive oil and salt and pepper.
  • Place in the oven for 20 minutes.

To serve

  • Place the salmon and asparagus with the rocket and tomatoes on a plate.
  • Dollop the yoghurt tartare and place a lemon wedge on the side.


If you’re pregnant, don’t forget to cook the salmon thoroughly. 
Nutrition Facts
Pesto Salmon with Yoghurt Tartare
Amount Per Serving
Calories 421 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 4g25%
Cholesterol 88mg29%
Sodium 239mg10%
Potassium 1628mg47%
Carbohydrates 21g7%
Fiber 8g33%
Sugar 10g11%
Protein 39g78%
Vitamin A 2787IU56%
Vitamin B3 15mg75%
Vitamin C 87mg105%
Vitamin K 155µg148%
Calcium 190mg19%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.