Salmon with Vegetable Pilaf

Tasty salmon is sauced with a mustard cream.

  • prep time 20 min
  • total time
  • ingredients 13
  • servings 2

Ingredients

Salmon

1
small carrot, thinly sliced (about 1/3 cup)
1 1/2
teaspoons chicken-flavor instant bouillon
1
teaspoon dried dill weed
1 1/2
cups water
1
cup uncooked instant brown rice
1
cup frozen french-style green beans
1
(8-oz.) salmon fillet (1/2 to 3/4 inch thick), halved
1/4
teaspoon lemon-pepper seasoning

Sauce

2
tablespoons light sour cream
1
tablespoon mayonnaise or salad dressing
1/2
teaspoon Dijon mustard
1/4
teaspoon dried dill weed
Fresh dill, if desired
  • 1 In large nonstick skillet, combine carrot, bouillon, 1 teaspoon dill and water. Bring to a boil. Reduce heat; cover and simmer 2 minutes.
  • 2 Uncover skillet; stir in rice and green beans. Top with salmon, skin side down. Sprinkle salmon only with lemon-pepper seasoning. Return to a boil. Reduce heat to medium-low; cover and cook 8 to 10 minutes or until liquid is absorbed and thickest part of fish flakes easily with fork.
  • 3 Meanwhile, in small bowl, combine all sauce ingredients; mix well.
  • 4 To serve, remove salmon from skillet; place on serving platter. Fluff rice mixture with fork before serving. Serve sauce with salmon. Garnish with fresh dill.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

    Serving Size: 1/2 of Recipe
    Calories
    575
    (
    Calories from Fat
    145),
    % Daily Value
    Total Fat
    16g
    16%
    (Saturated Fat
    4g,
    4%
    ),
    Cholesterol
    85mg
    85%;
    Sodium
    1180mg
    1180%;
    Total Carbohydrate
    81g
    81%
    (Dietary Fiber
    8g
    8%
      Sugars
    6g
    6%
    ),
    Protein
    35g
    35%
    ;
    % Daily Value*:
    Vitamin A
    100%;
    Vitamin C
    4%;
    Calcium
    12%;
    Iron
    18%;
    Exchanges:
    4 1/2 Starch; 1 Vegetable; 2 1/2 Lean Meat; 1 1/2 Fat;
    Carbohydrate Choices:
    5
    *Percent Daily Values are based on a 2,000 calorie diet.
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