Citrus Salmon with Green Beans & Dill Potatoes

14 75 472
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 6
Citrus Salmon with Green Beans & Dill Potatoes
Health Highlights

Ingredients


908 gm Atlantic salmon, wild (medium-large; fillets)
2 tbsp Olive Oil, Extra Virgin
2 tbsp Lemon juice (fresh squeezed; about 1/2 a lemon)
2 tbsp Dijon mustard
1/4 cup Parsley, fresh
1 tbsp Capers, canned (drained)
1 tbsp Butter, unsalted (or coconut oil)
1 kg Red potato (or potato of choice; cubed about 3/4 inch)
2 tbsp Olive Oil, Extra Virgin
1 tbsp Dill, dried
1 dash Salt and pepper (to taste (start with 1/4 tsp. of each))
454 gm Green Beans (washed and ends trimmed)
1 tbsp Olive Oil, Extra Virgin
1 medium Lemon (Cut into wedges for serving (optional))

Instructions


  1. Preheat the oven to 350 degrees F.
  2. Salmon and Marinade: Arrange fillets in an 8 x 8-inch or 9 x 13-inch baking pan. In a medium-small mixing bowl, mix 2 tablespoons olive oil, 2 tablespoons freshly squeezed lemon juice, 2 tablespoons Dijon mustard, 1/4 cup chopped parsley, and 1-2 tablespoons drained capers. Spread over the top of the salmon until fully coated, add lemon slices if desired, and 1 tablespoon of butter over the lemon. Cover with wrap and refrigerate for a half-hour or longer (you can also marinate overnight). You can start baking the salmon in the last half hour that the potatoes are baking.
  3. Roasted Red Potatoes with Dill: In a large mixing bowl, mix cubed red potatoes with 1 teaspoon dill, 2 tablespoons olive oil, salt, and pepper until coated. Arrange on a foil-lined baking sheet in a single layer. Bake at 350 degrees for 60 minutes, stirring at 30 minutes long. If potatoes are tender when inserted with a fork you can take them out earlier.
  4. Roasted Green Beans: On a foil-lined baking sheet, pile the green beans, pour 1-2 tablespoons olive oil, and season with salt and pepper. Mix with your hands and arrange in a single layer. Bake at 350 degrees F for 20-25 minutes. You can put the green beans in 20-25 minutes before the red potatoes are done. If you do not have enough room in your oven, you can just do one of the components of the recipe earlier or have one going in a toaster oven that has the baking capability.
  5. For serving, add freshly sliced lemon wedges, fresh chopped parsley, and salt and pepper to taste. Enjoy!

Nutrition Facts

Per Portion

Calories 472
Calories from fat 210
Calories from saturated fat 41
Total Fat 23.3 g
Saturated Fat 4.6 g
Trans Fat 0.1 g
Polyunsaturated Fat 5.1 g
Monounsaturated Fat 11.7 g
Cholesterol 89 mg
Sodium 216 mg
Potassium 1671 mg
Total Carbohydrate 34 g
Dietary Fiber 4.1 g
Sugars 3.1 g
Protein 34 g

Dietary servings

Per Portion


Fruit 0.2
Meat 1.7
Vegetables 2.4

Energy sources


Pygal27%445.40155740807546136.4961643257622744%385.4998041116273282.5774780108089329%311.06024966648965140.7102834419513627%44%29%CarbohydratesFatProtein

Meal Type(s)

Main




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