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Dijon Salmon on a Green Bean Pilaf

by Finy (follow)
Dinner (1832)      Healthy (1644)      Lunch (1434)      Vegetarian (1331)      Family (1052)      Vegetables (403)      Fish (203)      Salmon (90)      Beans (49)      Brown Rice (11)     


salmon,on,a,bed,of,brown,rice,and,bean,pilaf

The coating I put on this red salmon, made it taste rather rich, and teamed with the bean pilaf, it was a very enjoyable, healthy meal.

I always buy salmon with the skin on as I find it cooks better and does not fall apart. The meat easily separates from the skin when cooked.

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Serves: 1

Ingredients
1 piece thick fresh salmon, skin on
1 tbsp olive oil
tbsp garlic, crushed
1 tbsp mayonnaise
1 tsp whole grain mustard
tsp pepper
About 150 g green beans, cut
Zest of small lemon
1 tbsp pine nuts
125 g brown rice (pre-cooked is OK), cooked

Method
For the salmon
Preheat the oven to 220/200 fan forced, and put some baking paper on a baking tin.

Brush the salmon, skin side down, with tbsp of the oil and put the salmon on the baking paper.

Mix the garlic and salt into a paste with a fork or knife, and combine this in a small bowl with the mayonnaise, mustard and a bit of the pepper.


mixing,paste,for,salmon,topping


Spread this mixture on top of the salmon.


mixing,paste,for,salmon,topping


Bake the salmon for about 7 - 8 minutes or until it flakes easily with a fork - do NOT overcook.

For the rice and beans
Meanwhile, heat the remaining oil in a large pan and add the beans, lemon zest, pine nuts and a bit of pepper.


mixing,paste,for,salmon,topping


Cook, stirring until the beans are JUST tender - about 4 minutes.

Reduce the heat to medium and add the rice and cook for about a minute or two.

Serve the salmon on top of the bean pilaf - a healthy and nourishing meal!

Categories
#Healthy
#Vegetarian
#Dinner
#Family
#Lunch
#Vegetables
#Fish
#Salmon
#Beans
#Brown rice
I like this Recipe - 5
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