Poached Salmon in Orzo Broth (Cooking for 2)

Very Healthy
Health score
78%
Poached Salmon in Orzo Broth (Cooking for 2)
60 min.
2
354kcal

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 not only very healthy, boasting a health score of 78, but it also offers a satisfying meal that is ready in just 60 minutes. Ideal for lunch or dinner, this main course serves two, making it perfect for a cozy date night or a special meal with a friend.

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 vibrant freshness of spinach and roasted red bell peppers. The addition of orzo pasta adds a delightful texture, making each bite a comforting experience. With a caloric content of only 354 kcal per serving, you can enjoy this dish guilt-free while still savoring every mouthful.

As you prepare this meal, the aromatic blend of garlic and fresh basil will fill your kitchen, inviting you to indulge in a wholesome and delicious dining experience. Whether you're looking to impress your loved ones or simply treat yourself to a nourishing meal, Poached Salmon in Orzo Broth is sure to become a favorite in your recipe repertoire. So, gather your ingredients and get ready to create a dish that is as pleasing to the palate as it is to the eye!

Ingredients

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

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

Calories354kcal
Protein38.63%
Fat30.96%
Carbs30.41%

Properties

Glycemic Index
116.5
Glycemic Load
7.39
Inflammation Score
-9
Nutrition Score
34.658695687418%

Flavonoids

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

Nutrients percent of daily need

Calories:353.75kcal
17.69%
Fat:12.14g
18.67%
Saturated Fat:3.71g
23.17%
Carbohydrates:26.82g
8.94%
Net Carbohydrates:24.26g
8.82%
Sugar:2.33g
2.59%
Cholesterol:77.27mg
25.76%
Sodium:1424.67mg
61.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.06g
68.13%
Vitamin K:116.28µg
110.74%
Selenium:63.72µg
91.03%
Vitamin B12:3.83µg
63.88%
Vitamin B6:1.15mg
57.63%
Vitamin B3:11.18mg
55.88%
Vitamin B2:0.77mg
45.52%
Phosphorus:425.72mg
42.57%
Copper:0.85mg
42.39%
Vitamin A:1972.83IU
39.46%
Vitamin B5:3.67mg
36.74%
Manganese:0.69mg
34.36%
Potassium:941.46mg
26.9%
Vitamin B1:0.38mg
25.6%
Calcium:253.16mg
25.32%
Folate:88.57µg
22.14%
Magnesium:83.57mg
20.89%
Vitamin C:16.9mg
20.48%
Zinc:2.4mg
15.99%
Iron:2.52mg
14%
Fiber:2.57g
10.26%
Vitamin E:0.56mg
3.77%
Vitamin D:0.35µg
2.34%