Dijon Salmon

Dijon Salmon with Green Bean Pilaf



From: EatingWell Magazine

In this quick dinner recipe, the delicious garlicky-mustardy mayo that tops baked salmon is very versatile. 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.

Ingredients 4 servings

·       1¼ pounds wild salmon (see Tip), 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 (found in frozen vegetable freezer in supermarket)

·       2 tablespoons water

·       Chopped fresh parsley for garnish

Preparation: Active 30 min. Ready in 30 min.

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 ¼ 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 ¼ 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.


Nutrition information

·       Serving size: 4 oz. fish & 1 cup pilaf

·       Per serving: 442 calories; 25 g fat(4 g sat); 4 g fiber; 22 g carbohydrates; 32 g protein; 46 mcg folate; 69 mg cholesterol; 2 g sugars; 0 g added sugars; 795 IU vitamin A; 13 mg vitamin C; 99 mg calcium; 2 mg iron; 605 mg sodium; 706 mg potassium

·       Nutrition Bonus: Vitamin C (22% daily value)

·       Carbohydrate Servings: 1½

·       Exchanges: 1 starch, 1½ vegetable, 4 lean meat, 3½ fat


Jim Bohs