Dijon Salmon with Green Bean Pilaf

Rating: 4.91 stars
11 Ratings
  • 5 star values: 10
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

Carolyn Casner
Source: EatingWell Magazine, September/October 2016

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Recipe Summary

total:
30 mins
Servings:
4
Nutrition Profile:
Low-Calorie
Dairy-Free
Gluten-Free
Soy-Free
Bone Health
Healthy Aging
Healthy Immunity
Omega-3
Nutrition Info
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Ingredients

Directions

  • Preheat oven to 425 degrees F. Line a rimmed baking sheet with foil or parchment paper.

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  • 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.

Tips

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.

Nutrition Facts

Serving Size: 4 oz. fish & 1 cup pilaf
Per Serving:
442 calories; protein 32.2g 64% DV; carbohydrates 21.6g 7% DV; exchange other carbs 1.5; dietary fiber 3.8g 15% DV; sugars 1.7g; fat 24.8g 38% DV; saturated fat 3.8g 19% DV; cholesterol 69.2mg 23% DV; vitamin a iu 795.2IU 16% DV; vitamin c 13.4mg 22% DV; folate 46.2mcg 12% DV; calcium 99.3mg 10% DV; iron 1.7mg 10% DV; magnesium 67mg 24% DV; potassium 705.9mg 20% DV; sodium 605.2mg 24% DV; thiamin 0.2mg 20% DV.
Exchanges:

1 starch, 1 1/2 vegetable, 4 lean meat, 3 1/2 fat

Reviews (9)

Read More Reviews
11 Ratings
  • 5 star values: 10
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
RaisinHell91
Rating: 4 stars
08/04/2019
The salmon is rich and delicious. The rice and green bean pilaf is good but nothing special. Read More
Chaiseylate
Rating: 1 stars
01/07/2020
The topping is gross. NOT for me...kinda wish i wouldn't have wasted the salmon. The pilaf isn't bad but kind of a waste of pine nuts. Read More
Joan
Rating: 5 stars
02/18/2017
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. Read More
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Cassie Lowe-Lawless
Rating: 5 stars
02/18/2019
This was so yummy! We loved it! Will definitely make again!! Read More
PhyllisLittle
Rating: 5 stars
06/28/2017
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. Read More
Jessica
Rating: 5 stars
10/28/2018
This dish was amazing and my new go-to when making salmon. I didn't make the green beans instead I made farro and it went great with it. Read More
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Jessica
Rating: 5 stars
10/30/2019
This dish was as delicious as it looks. My whole family enjoyed it. I loved the sauce on top of the salmon the most. We will definitely add this recipe to weekly meals. Read More
Clare Deming
Rating: 5 stars
09/13/2016
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. Read More
Christy L
Rating: 5 stars
10/29/2017
Several of my kids don't typically like fish and they actually enjoyed this salmon. The mustard/mayo sauce gives the fish a very rich full flavor. For the pilaf we didn't have beans in the house so we used edamame. It was wonderful! We'll definitely make this recipe again. Read More
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