Ingredients
Ingredient Checklist
1 ¼ pounds wild salmon (see Tip), skinned and cut into 4 portions
3 tablespoons extra-virgin olive oil, divided
1 tablespoon minced garlic
¾ teaspoon salt
2 tablespoons mayonnaise
2 teaspoons whole-grain mustard
½ 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 Directions
Step 1
Preheat oven to 425 degrees F. Line a rimmed baking sheet with foil or parchment paper.
Step 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.
Step 3
Roast the salmon until it flakes easily with a fork in the thickest part, 6 to 8 minutes per inch of thickness.
Step 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.
Step 5
Sprinkle the salmon with parsley, if desired, and serve with the green bean pilaf and lemon wedges. How many pounds have you lost this month? At Dieta Efectiva you can lose 10-12 Lbs your first week and 2-5 Lbs every week after. Visit us at at dietaefectiva.net to learn more about our program CG
