Dijon Salmon with Green Bean Pilaf
Dijon Salmon with Green Bean Pilaf
  • prep: 0 hr
  • cook: 30 min
  • total: 30 min
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  • servings:
  • Ingredients

    • 11/4 pounds wild salmon (see Tip), skinned and cut into 4 portions
    • 3 tablespoons extra-virgin olive oil, divided
    • 1 tablespoon minced garlic
    • 3/4 teaspoon salt
    • 2 tablespoons mayonnaise
    • 2 teaspoons whole-grain mustard
    • 1/2 teaspoon ground pepper, divided
    • 12 ounces pretrimmed haricots verts or thin green beans, cut into thirds
    • 1 small lemon, zested and cut into 4 wedges
    • 2 tablespoons pine nuts
    • 1 8-ounce package precooked brown rice
    • 2 tablespoons water
    • Chopped fresh parsley for garnish

    Instructions

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    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 2476 % Daily Value *
    • Total Fat: 123 g 188.74%
    • Saturated Fat: 22 g 108.9%
    • Trans Fat: 0 g %
    • Cholesterol: 612 mg 204.04%
    • Sodium: 5324 mg 221.82%
    • Calcium: 18 mg 1.8%
    • Potassium: 45 mg 1.29%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 8.89%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 67 g %
    • Dietary Fiber: 23 g 90.16%
    • Sugar: 27 g
    • Protein: 254 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 2 g
    • Omega 6 Fatty Acid: 14 g
    • Vitamin A 0.51%
    • Vitamin C 0.33%
    • Vitamin D 0.48%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat15
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables10
    • Exchange - Lean Meat34
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total3 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total35 oz-eq