Broiled Salmon With Orzo

Dairy Free
Health score
48%
Broiled Salmon With Orzo
45 min.
4
314kcal

Suggestions


Indulge in a delightful culinary experience with our Broiled Salmon with Orzo, a dish that offers both health and flavor in one satisfying serving. Perfect for lunch or dinner, this meal not only pleases the palate but also aligns with your dietary preferences as it is entirely dairy-free. Imagine savoring perfectly broiled salmon fillets, drizzled with a zesty reduced-fat Italian dressing, all while being complemented by a vibrant orzo dish enriched with sweet green peas and fresh scallions.

This recipe is quick and easy to whip up, taking only 45 minutes from prep to plate, making it ideal for busy weeknights or special occasions alike. Each serving packs a nutritious punch, featuring a balanced caloric breakdown that includes a delightful mix of protein, healthy fats, and carbohydrates, totaling around 314 calories per person. Enjoy the culinary benefits of salmon, known for its heart-healthy omega-3 fatty acids, while relishing the comforting, pasta-like texture of orzo.

Perfectly seasoned and cooked to perfection under the broiler, this dish not only fills your tummy but also nourishes your body. Add your favorite side salad for a complete meal that’s sure to impress family and friends. Dive into the flavors and textures of this wholesome, satisfying dish and make your next meal memorable!

Ingredients

  • tablespoons salad dressing italian reduced-fat
  • ounces orzo pasta (rice-shaped uncooked
  • cup peas green frozen
  • 16 ounce salmon fillet skinless
  • 0.3 cup spring onion divided thinly sliced

Equipment

  • baking sheet
  • sauce pan
  • aluminum foil
  • broiler

Directions

  1. Preheat broiler.
  2. Cook orzo in a medium saucepan according to package directions, omitting salt and stirring in peas after 7 minutes.
  3. Meanwhile, place salmon on a foil-lined baking sheet and season with salt, to taste.
  4. Spread the salad dressing evenly over the salmon. Broil 4 inches from heat source 68 minutes or until opaque in center.
  5. Sprinkle half of the scallions over the salmon.
  6. Drain orzo and peas; return to same saucepan. Stir in oil and remaining scallions, and season with salt and freshly ground black pepper, both to taste; serve with salmon.

Nutrition Facts

Calories314kcal
Protein36.85%
Fat27.1%
Carbs36.05%

Properties

Glycemic Index
29.58
Glycemic Load
10
Inflammation Score
-6
Nutrition Score
23.581739384195%

Flavonoids

Kaempferol
0.09mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:314.36kcal
15.72%
Fat:9.25g
14.23%
Saturated Fat:1.43g
8.91%
Carbohydrates:27.69g
9.23%
Net Carbohydrates:24.56g
8.93%
Sugar:3.71g
4.13%
Cholesterol:62.37mg
20.79%
Sodium:123.92mg
5.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.3g
56.61%
Selenium:60.14µg
85.91%
Vitamin B12:3.61µg
60.1%
Vitamin B6:1.04mg
51.87%
Vitamin B3:10.19mg
50.97%
Phosphorus:322.89mg
32.29%
Vitamin B2:0.5mg
29.46%
Vitamin B1:0.38mg
25.54%
Vitamin K:25.88µg
24.64%
Manganese:0.44mg
21.95%
Copper:0.44mg
21.79%
Potassium:730.45mg
20.87%
Vitamin B5:2.05mg
20.52%
Vitamin C:15.7mg
19.03%
Magnesium:61.47mg
15.37%
Folate:61.01µg
15.25%
Fiber:3.14g
12.54%
Zinc:1.6mg
10.7%
Iron:1.92mg
10.66%
Vitamin A:387.5IU
7.75%
Calcium:34.03mg
3.4%
Vitamin E:0.27mg
1.77%
Source:My Recipes