Dijon Salmon with Green Bean Pilaf

Low Sodium Low Potassium High Protein Diabetes-Friendly Dairy-Free No Shellfish Gluten-Free American Mediterranean Seafood Dinner

Dijon Salmon with Green Bean Pilaf

Low Sodium Low Potassium High Protein Diabetes-Friendly Dairy-Free No Shellfish Gluten-Free American Mediterranean Seafood Dinner
4 servings
Prep time: 30 minutes
Total time: 30 minutes

Description

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.

Directions

  1. Preheat oven to 425°F. Line a rimmed baking sheet with foil or parchment paper.
  2. 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.
  3. Roast the salmon until it flakes easily with a fork in the thickest part, 6 to 8 minutes per inch of thickness.
  4. 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.
  5. Sprinkle the salmon with parsley, if desired, and serve with the green bean pilaf and lemon wedges.
© Meredith Operations Corporation. All rights reserved. Used with permission.

Nutrition Per Serving

  • Calories442 cal
  • Total Fat24.8 g
  • Saturated Fat3.8 g
  • Cholesterol6 mg
  • Sodium605 mg
  • Carbohydrate Total21.6 g
  • Protein32.2 g
  • Phosphorus500 mg
  • Potassium706 mg
  • Fiber3.8 g
  • Calcium99 mg

Ingredients

  • 1¼ pounds wild salmon, skinned and cut into 4 portions
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon minced garlic
  • ¾ teaspoon salt
  • 2 tablespoons mayonnaise
  • 2 teaspoons whole-grain mustard
  • ½ teaspoon ground pepper, divided
  • 12 ounces pretrimmed haricots verts or thin green beans, cut into thirds
  • 1 small lemon, zested and cut into 4 wedges
  • 2 tablespoons pine nuts
  • 1 8-ounce package precooked brown rice
  • 2 tablespoons water
  • Chopped fresh parsley for garnish

Ingredients

  • 1¼ pounds wild salmon, skinned and cut into 4 portions
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon minced garlic
  • ¾ teaspoon salt
  • 2 tablespoons mayonnaise
  • 2 teaspoons whole-grain mustard
  • ½ teaspoon ground pepper, divided
  • 12 ounces pretrimmed haricots verts or thin green beans, cut into thirds
  • 1 small lemon, zested and cut into 4 wedges
  • 2 tablespoons pine nuts
  • 1 8-ounce package precooked brown rice
  • 2 tablespoons water
  • Chopped fresh parsley for garnish
  • 1¼ pounds wild salmon, skinned and cut into 4 portions
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon minced garlic
  • ¾ teaspoon salt
  • 2 tablespoons mayonnaise
  • 2 teaspoons whole-grain mustard
  • ½ teaspoon ground pepper, divided
  • 12 ounces pretrimmed haricots verts or thin green beans, cut into thirds
  • 1 small lemon, zested and cut into 4 wedges
  • 2 tablespoons pine nuts
  • 1 8-ounce package precooked brown rice
  • 2 tablespoons water
  • Chopped fresh parsley for garnish

Description

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.

Directions

  1. Preheat oven to 425°F. Line a rimmed baking sheet with foil or parchment paper.
  2. 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.
  3. Roast the salmon until it flakes easily with a fork in the thickest part, 6 to 8 minutes per inch of thickness.
  4. 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.
  5. Sprinkle the salmon with parsley, if desired, and serve with the green bean pilaf and lemon wedges.
© Meredith Operations Corporation. All rights reserved. Used with permission.

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