Cook Time:30 minsTotal Time:30 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:30 minsTotal Time:30 minsServings:4Yield:4 servings
Cook Time:30 mins
Cook Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1 ¼poundswild salmon (see Tip), skinned and cut into 4 portions3tablespoonsextra-virgin olive oil, divided1tablespoonminced garlic¾teaspoonsalt2tablespoonsmayonnaise2teaspoonswhole-grain mustard½teaspoonground pepper, divided12ouncespretrimmed haricots verts or thin green beans, cut into thirds1small lemon, zested and cut into 4 wedges2tablespoonspine nuts1 8-ounce package precooked brown rice2tablespoonswaterChopped fresh parsley for garnish
Cook Mode(Keep screen awake)
Ingredients
1 ¼poundswild salmon (see Tip), skinned and cut into 4 portions
3tablespoonsextra-virgin olive oil, divided
1tablespoonminced garlic
¾teaspoonsalt
2tablespoonsmayonnaise
2teaspoonswhole-grain mustard
½teaspoonground pepper, divided
12ouncespretrimmed haricots verts or thin green beans, cut into thirds
1small lemon, zested and cut into 4 wedges
2tablespoonspine nuts
1 8-ounce package precooked brown rice
2tablespoonswater
Chopped fresh parsley for garnish
DirectionsPreheat oven to 425 degrees 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.TipsAll 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.Originally appeared: EatingWell Magazine, September/October 2016
Directions
Preheat oven to 425 degrees 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.TipsAll 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.
Preheat oven to 425 degrees 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.
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.
Originally appeared: EatingWell Magazine, September/October 2016
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Nutrition Facts(per serving)442Calories25gFat22gCarbs32gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
