Poached Salmon in Orzo Broth (Cooking for 2)

Dairy Free
Very Healthy
Health score
89%
Poached Salmon in Orzo Broth (Cooking for 2)
60 min.
2
295kcal

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 dairy-free but also boasts a remarkable health score of 89, making it an excellent choice for those seeking nutritious meals without compromising on taste. With just 295 calories per serving, it’s an ideal option for lunch, dinner, or any time you crave a wholesome main course.

The combination of tender salmon fillet, earthy shiitake mushrooms, and vibrant vegetables creates a symphony of flavors that will tantalize your taste buds. The orzo pasta adds a delightful texture, while the fresh basil and green onions elevate the dish with their aromatic notes. Each bite is a celebration of freshness, making it a perfect meal for two that you can enjoy with a loved one or a friend.

Ready in just 60 minutes, this recipe is perfect for busy weeknights or leisurely weekends. The process of poaching the salmon in a savory broth not only enhances its natural flavors but also ensures it remains moist and flaky. Serve it in individual bowls, topped with a sprinkle of cheese for an extra touch of indulgence. Dive into this healthy yet satisfying dish and discover how easy it is to create a restaurant-quality meal at home!

Ingredients

  • cups chicken broth progresso® (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)
  • 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

Calories295kcal
Protein38.98%
Fat25.25%
Carbs35.77%

Properties

Glycemic Index
103
Glycemic Load
7.26
Inflammation Score
-9
Nutrition Score
32.480434671692%

Flavonoids

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

Nutrients percent of daily need

Calories:294.95kcal
14.75%
Fat:8.26g
12.71%
Saturated Fat:1.25g
7.79%
Carbohydrates:26.34g
8.78%
Net Carbohydrates:23.77g
8.64%
Sugar:2.21g
2.46%
Cholesterol:67.07mg
22.36%
Sodium:1184.37mg
51.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.7g
57.4%
Vitamin K:116.02µg
110.5%
Selenium:60.34µg
86.2%
Vitamin B12:3.65µg
60.88%
Vitamin B6:1.14mg
56.94%
Vitamin B3:11.14mg
55.68%
Vitamin B2:0.72mg
42.59%
Copper:0.84mg
42.15%
Vitamin A:1855.68IU
37.11%
Vitamin B5:3.61mg
36.06%
Manganese:0.68mg
34.21%
Phosphorus:321.62mg
32.16%
Potassium:927.66mg
26.5%
Vitamin B1:0.38mg
25.21%
Folate:87.52µg
21.88%
Vitamin C:16.9mg
20.48%
Magnesium:76.97mg
19.24%
Iron:2.4mg
13.31%
Zinc:1.99mg
13.24%
Fiber:2.57g
10.26%
Calcium:75.56mg
7.56%
Vitamin E:0.53mg
3.55%
Vitamin D:0.28µg
1.84%