Dijon Salmon on a Green Bean Pilaf

Dijon Salmon on a Green Bean Pilaf

Posted 2017-05-07 by finyfollow

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
1½ tbsp olive oil
½ tbsp garlic, crushed
1 tbsp mayonnaise
1 tsp whole grain mustard
¼ tsp pepper
About 150 g green beans, cut
Zest of ½ 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 ½ 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.


  • Spread this mixture on top of the salmon.


  • 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.


  • 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


    %recipeyum
    228541 - 2023-07-17 10:42:01

    Tags

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    Family_friendly
    Easy
    Dinner
    Healthy
    Lunch
    Family
    Vegetarian
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    Dessert
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    Snack
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    Vegan
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