Parmesan-Herb Crusted Salmon with Citrus Orzo

Health score
56%
Parmesan-Herb Crusted Salmon with Citrus Orzo
30 min.
6
541kcal

Suggestions

Ingredients

  • 0.5 lb asparagus spears fresh cut into 1-inch lengths
  • 14.5 oz chicken broth canned
  • Tbsp chives and parsley fresh chopped
  • Tbsp olive oil extra virgin 
  • tsp lemon zest 
  • cup orzo pasta uncooked
  • oz take parmesan recipe cheese breadcrumb mix fresh italian
  • 1.5 lb salmon fillet skinless
  • 0.3 cup water 

Equipment

  • sauce pan
  • oven

Directions

  1. Heat oven to 375F.
  2. Coat fish with cheese mixture and bake as directed on package.
  3. Meanwhile, bring broth and water to boil in large saucepan. Stir in orzo; cook 6 to 7 min. or until tender.
  4. Add asparagus; cook 2 min. or until crisp-tender.
  5. Add remaining ingredients; mix well.
  6. Serve orzo mixture topped with fish.

Nutrition Facts

Calories541kcal
Protein40.82%
Fat42.73%
Carbs16.45%

Properties

Glycemic Index
24.33
Glycemic Load
7.97
Inflammation Score
-7
Nutrition Score
29.081304358399%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2.19mg
Kaempferol
0.58mg
Quercetin
5.31mg

Nutrients percent of daily need

Calories:540.93kcal
27.05%
Fat:25.16g
38.7%
Saturated Fat:8.04g
50.22%
Carbohydrates:21.79g
7.26%
Net Carbohydrates:20.11g
7.31%
Sugar:1.64g
1.82%
Cholesterol:115.9mg
38.63%
Sodium:837.34mg
36.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:54.08g
108.17%
Selenium:77.05µg
110.08%
Vitamin B12:4.63µg
77.19%
Phosphorus:595.64mg
59.56%
Vitamin B6:1.16mg
57.77%
Vitamin B3:11.43mg
57.17%
Vitamin B2:0.66mg
39%
Calcium:374.97mg
37.5%
Zinc:3.78mg
25.2%
Copper:0.47mg
23.7%
Potassium:821.25mg
23.46%
Vitamin B1:0.34mg
22.98%
Vitamin B5:2.23mg
22.3%
Vitamin K:21.68µg
20.65%
Magnesium:77.36mg
19.34%
Iron:3.2mg
17.8%
Manganese:0.31mg
15.73%
Folate:56.47µg
14.12%
Vitamin A:695.9IU
13.92%
Vitamin E:1.41mg
9.41%
Fiber:1.68g
6.71%
Vitamin C:3.27mg
3.96%
Vitamin D:0.21µg
1.4%