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Dijon Salmon with Green Bean Pilaf
Dijon Salmon with Green Bean Pilaf
4 Reviews
From: EatingWell Magazine, September/October 2016
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.
- By: Carolyn Casner EatingWell Recipe Developer & Tester
Ingredients 4 servings
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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 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
- 2 tablespoons water
- Chopped fresh parsley for garnish
Preparation
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Active
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Ready In
- 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 ¼ 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 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.
- Sprinkle the salmon with parsley, if desired, and serve with the green bean pilaf and lemon wedges.
- All wild salmon—and now some farmed—is considered a sustainable choice. For farmed, ask for fish that's raised in land- or tank-based systems. For more information about sustainable seafood, go to seafoodwatch.org.
- 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
Reviews 4
September 05, 2017
By: Kelli Higgins
Fantastic recipe. We've made the green bean pilaf several times as a side for other dishes. The toddler ate an entire adult portion and asked if could have some of my salmon too.
June 28, 2017
By: PhyllisLittle
The salmon and sauce were very easy and tasty. The sauce did not overpower the fish, just complemented it. For the rice, I had to improvise because I had no green beans and no pine nuts. I steamed Brussels sprouts (about 10 large ones) for 5 minutes, cut them in half and pretty much followed the recipe from there. I sautéed them until they began to brown in spots before adding the garlic mixture, lemon zest, and rice. It was delicious. I will use Brussels sprouts again next time. My whole family (husband and millennials) liked the recipe would have eaten more. So next time, I will make extra.
February 18, 2017
By: Joan
This is definitely a repeater. I only had 2 portions of salmon but used the same amount of of the mustard mixture which we thought was too much. Next time I will cut that amount in half. It took a bit longer to cook the green beans so next time I will par boil them first. Great recipe.
September 13, 2016
By: Clare Deming
This was a tasty meal that required minimal prep work. The flavors worked well together and even though I was worried about the lemon zest being too strong, it wasn't. I only made half the amount of salmon because my husband doesn't like it, but kept the other ingredient amounts the same. So I probably put a relatively larger amount of the mustard mix on top. I had to cook my salmon a little longer than the recipe called for, but perhaps it would cook in the recommended time if put under a broiler? I just had mine in the middle of the oven.
