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Salmon with Lemon-Herb Orzo & Broccoli

Servings: 4
Description

This healthy salmon dish is as balanced as it is delicious. You add broccoli right into the pot along with the pasta during its last minute of cooking to save time here. One less thing to wash, too!

Ingredients
  • 1 cup orzo, preferably whole-wheat
  • 2 cups chopped broccoli (about 0.5 head)
  • 3 tablespoons extra-virgin olive oil, divided
  • 1,25 pounds skin-on salmon fillet, cut into 4 portions and patted dry
  • 0.5 teaspoon salt, divided
  • 0.5 teaspoon ground black pepper, divided
  • 4 tablespoons chopped fresh herbs, such as tarragon, chives, and/or parsley
  • 2 teaspoons lemon zest
  • 1 tablespoon lemon juice
Instructions
  1. 1
    Bring 2 quarts of water to a boil in a large saucepan.
  2. 2
    Add the orzo and cook according to the package directions.
  3. 3
    During the last minute of cooking, add the chopped broccoli.
  4. 4
    Drain the orzo and broccoli, then rinse with cold water.
  5. 5
    Meanwhile, heat 1.5 teaspoons of the olive oil in a large nonstick skillet over medium-high heat.
  6. 6
    Season the salmon with 0.25 teaspoon salt and 0.25 teaspoon black pepper.
  7. 7
    Place the salmon skin-side up in the skillet and cook until golden brown, about 3–5 minutes.
  8. 8
    Flip the salmon and cook for another 3–5 minutes, or until the flesh is opaque and the internal temperature reaches 145°F.
  9. 9
    In a medium bowl, whisk together 2 tablespoons olive oil, the chopped fresh herbs, lemon zest, lemon juice, and the remaining 0.25 teaspoon salt and 0.25 teaspoon black pepper.
  10. 10
    Add the cooked orzo and broccoli to the bowl and toss until evenly coated.
  11. 11
    Divide the orzo mixture among serving plates.
  12. 12
    Top each serving with a salmon fillet.
  13. 13
    Drizzle the remaining 1.5 teaspoons olive oil over the salmon before serving.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 425kcal
% Daily Value *
Total Fat 17g27%
Saturated Fat 3g15%
Cholesterol 66mg22%
Total Carbohydrate 32g11%
Dietary Fiber 8g32%
Sugars 1g
Protein 35g70%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note
  • Known for its omega-3s, salmon is also an excellent source of protein and vitamin B12 for healthy nerves and cells. It provides an array of other vitamins and minerals necessary for overall good health and optimal functioning of your body.
  • Orzo is pasta that is shaped like rice. Whole-wheat orzo will give you more plant protein and fiber, but you'll still get both of these nutrients with regular orzo, just in slightly smaller amounts. Orzo also provides complex carbohydrates for energy and B vitamins to help your body use that energy.
  • Loaded with antioxidants, fiber, and multiple vitamins and minerals, broccoli is especially rich in vitamins C and K. Altogether, the nutrients in broccoli have been linked with a healthy gut, strong bones, healthy skin, reduced inflammation, a strong immune system, and lower rates of heart disease and cancer.
  • Including fresh herbs in your recipes not only adds amazing flavor but health benefits, as well. While you don't use a lot of them at one time, regularly including herbs and spices in your dishes will add antioxidants, vitamins, and minerals—and the health benefits will add up over time. This includes reduced inflammation and risk of heart disease and cancer
Read it online: https://rmhc-centralohio.org/recipe/salmon-with-lemon-herb-orzo-broccoli/