Poached Salmon in Orzo Broth (Cooking for 2)

Very Healthy
Health score
72%
Poached Salmon in Orzo Broth (Cooking for 2)
60 min.
2
413kcal

Suggestions


Indulge in a delightful culinary experience with our Poached Salmon in Orzo Broth, a dish that perfectly balances health and flavor. This recipe is designed for two, making it an ideal choice for a cozy lunch or an intimate dinner. With a health score of 72, you can enjoy this very healthy meal without any guilt, as it packs a nutritious punch while keeping the calorie count at just 413 kcal per serving.

The star of this dish is the tender salmon fillet, poached to perfection in a savory broth enriched with the earthy flavors of shiitake mushrooms and the freshness of basil and spinach. The addition of orzo pasta adds a delightful texture, making each bite a comforting experience. The vibrant colors of roasted red bell peppers and green onions not only enhance the visual appeal but also contribute to the dish's overall health benefits.

In just 60 minutes, you can create a restaurant-quality meal right in your own kitchen. Whether you're looking to impress a loved one or simply treat yourself to something special, this Poached Salmon in Orzo Broth is sure to satisfy your cravings. So, gather your ingredients and get ready to embark on a flavorful journey that celebrates the goodness of wholesome ingredients!

Ingredients

  • cups chicken broth (from 32-ounce carton)
  • 0.5 ounce shiitake mushrooms dried
  • tablespoons basil fresh thinly sliced
  • cloves garlic finely chopped
  • medium spring onion sliced
  • tablespoons orzo pasta uncooked (rosamarina)
  • servings parmesan shredded
  • 0.3 cup roasted peppers red drained sliced
  • 0.5 pound salmon fillet cut into 2 pieces
  • cup pkt spinach thinly sliced
  • cup water hot

Equipment

  • bowl
  • sieve
  • spatula
  • dutch oven

Directions

  1. In medium bowl, pour hot water over mushrooms.
  2. Let stand about 20 minutes or until soft.
  3. Drain mushrooms, reserving liquid. Rinse with warm water; drain. Squeeze excess moisture from mushrooms.
  4. Remove and discard stems; cut caps into 1/2-inch strips.
  5. Strain mushroom liquid through fine wire mesh sieve or coffee filter into 4-quart Dutch oven. Stir in broth and garlic.
  6. Heat to boiling over medium-high heat. Stir in orzo; reduce heat.
  7. Add salmon. Simmer uncovered about 10 minutes or until salmon flakes easily with fork. Carefully remove salmon with slotted spatula; keep warm.
  8. Stir mushrooms, bell peppers, spinach, basil and onions into broth mixture. Cook about 2 minutes or until spinach is wilted and orzo is tender.
  9. Place a piece of salmon in each individual bowl; spoon vegetable-orzo broth over top.
  10. Sprinkle with cheese.

Nutrition Facts

Calories413kcal
Protein38.37%
Fat35.06%
Carbs26.57%

Properties

Glycemic Index
116.5
Glycemic Load
7.52
Inflammation Score
-9
Nutrition Score
36.835652061131%

Flavonoids

Luteolin
0.11mg
Kaempferol
1.17mg
Myricetin
0.1mg
Quercetin
2.25mg

Nutrients percent of daily need

Calories:412.55kcal
20.63%
Fat:16.01g
24.63%
Saturated Fat:6.17g
38.56%
Carbohydrates:27.3g
9.1%
Net Carbohydrates:24.74g
9%
Sugar:2.45g
2.72%
Cholesterol:87.47mg
29.16%
Sodium:1664.97mg
72.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.43g
78.85%
Vitamin K:116.53µg
110.98%
Selenium:67.09µg
95.85%
Vitamin B12:4.01µg
66.88%
Vitamin B6:1.17mg
58.31%
Vitamin B3:11.22mg
56.09%
Phosphorus:529.82mg
52.98%
Vitamin B2:0.82mg
48.45%
Calcium:430.76mg
43.08%
Copper:0.85mg
42.63%
Vitamin A:2089.98IU
41.8%
Vitamin B5:3.74mg
37.42%
Manganese:0.69mg
34.51%
Potassium:955.26mg
27.29%
Vitamin B1:0.39mg
25.99%
Magnesium:90.17mg
22.54%
Folate:89.62µg
22.41%
Vitamin C:16.9mg
20.48%
Zinc:2.81mg
18.74%
Iron:2.64mg
14.68%
Fiber:2.57g
10.26%
Vitamin E:0.6mg
3.99%
Vitamin D:0.43µg
2.84%