Dijon Salmon with Green Bean Pilaf

Ingredients

• Chum salmon

  Fish, raw

  20 oz or 567g

• Olive oil

  Salad or cooking

  3 tbsp or 41g

• Garlic

  Raw

  1 tbsp or 9g

• Salt

  Table

  ¾ tsp or 5g

• Mayonnaise

  Regular, with salt

  2 tbsp or 28g

• Mustard

  Prepared, yellow

  2 tsp or 1 packet or 10g

• Pepper

  Spices, white

  ½ tsp, ground or 1g

• Green beans

  Snap beans, raw

  12 oz or 340g

• Lemons

  Raw, without peel

  1 fruit, small or 58g

• Pine nuts

  Nuts, dried

  2 tbsp or 17g

• Crispy brown rice

  Cereal ready-to-eat

  8 oz or 227g

• Water

  Plain, clean water

  2 tbsp or 30g

• Parsley

  Raw

  100g

Directions

1. Preheat oven to 425 degrees F. Line a rimmed baking sheet with foil or parchment paper.
2. 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.
3. Roast the salmon until it flakes easily with a fork in the thickest part, 6 to 8 minutes per inch of thickness.
4. 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.
5. Sprinkle the salmon with parsley, if desired, and serve with the green bean pilaf and lemon wedges.
6. Serving Size: 4 Oz. Fish & 1 Cup Pilaf Per Serving: 442 calories; 24.8 g total fat; 3.8 g saturated fat; 69 mg cholesterol; 605 mg sodium. 706 mg potassium; 21.6 g carbohydrates; 3.8 g fiber; 2 g sugar; 32.2 g protein; 795 IU vitamin a iu; 13 mg vitamin c; 46 mcg folate; 99 mg calcium; 2 mg iron; 67 mg magnesium; Exchanges: 1 Starch, 1 1/2 Vegetable, 4 Lean Meat, 3 1/2 Fat