Dijon Salmon with Green Bean Pilaf
In this quick dinner recipe, the delicious garlicky-mustardy mayo that tops baked salmon is very versatile. Make extra to use as a dip for fries or to jazz up tuna salad. Precooked brown rice helps get this healthy dinner on the table fast, but if you have other leftover whole grains, such as quinoa or farro, they work well here too.
Servings
1 pound fish & 4 cups pilaf
Prep Time
30 minutes
Total Time
30 minutes
Ingredients
- 1 1/4pounds wild salmon, skinned and cut into 4 portions
- 3tablespoons extra-virgin olive oil, divided
- 1tablespoon minced garlic
- 3/4teaspoon salt
- 2tablespoons mayonnaise
- 2teaspoons whole-grain mustard
- 1/2teaspoon ground pepper, divided
- 12ounces pretrimmed haricots verts or thin green beans, cut into thirds
- 1small lemon, zested and cut into 4 wedges
- 2tablespoons pine nuts
- 18-ounce package precooked brown rice
- 2tablespoons water
- Chopped fresh parsley for garnish
Instructions
- Preheat oven to 425°F. Line a rimmed baking sheet with foil or parchment paper.
- Brush salmon with 1 tablespoon oil and place on the prepared baking sheet. Mash garlic and salt into a paste with the side of a chef’s knife or a fork. Combine a scant 1 teaspoon of the garlic paste in a small bowl with mayonnaise, mustard and 1/4 teaspoon pepper. Spread the mixture on top of the fish.
- Roast the salmon until it flakes easily with a fork in the thickest part, 6 to 8 minutes per inch of thickness.
- Meanwhile, heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add green beans, lemon zest, pine nuts, the remaining garlic paste and 1/4 teaspoon pepper; cook, stirring, until the beans are just tender, 2 to 4 minutes. Reduce heat to medium. Add rice and water and cook, stirring, until hot, 2 to 3 minutes more.
- Sprinkle the salmon with parsley, if desired, and serve with the green bean pilaf and lemon wedges.
Nutrition Facts
Per serving (recipe makes 1 pound fish & 4 cups pilaf)
| Calories | 442.13kcal |
|---|---|
| Carbohydrate Total | 21.58g |
| Total Sugars | 3.4g |
| Added Sugars | 0g |
| Fiber | 3.8g |
| Total Fat | 24.82g |
| Saturated Fat | 3.82g |
| Mono Saturated Fat | 11.96g |
| Cholesterol | 6.03mg |
| Sodium | 605.23mg |
| Protein | 32.21g |
| Potassium | 705.91mg |
| Calcium | 99.27mg |
| Chromium | 1.43mcg |
| Folate | 46.18mcg |
| Iron | 1.74mg |
| Magnesium | 66.98mg |
| Omega-3 | 2g |
| Omega-6 | 5g |
| Trans Fatty Acid | 0g |
| Vitamin A | 739.37IU |
| Vitamin D | 543.87IU |
| Vitamin B12 | 0.18mcg |
| Vitamin C | 13.44mg |
| Vitamin E | 5mg |
| Zinc | 1.2mg |
| Phosphorus | 499.7mg |
| Vitamin B3 | 1.61mg |
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