Salmon Skewers with Lemon-Parsley Pesto

Very Healthy
Health score
70%
Salmon Skewers with Lemon-Parsley Pesto
45 min.
8
379kcal

Suggestions

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Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup capers drained
  • cups orzo pasta hot cooked
  • 2.5 tablespoons olive oil extravirgin divided
  • 0.5 cup flat-leaf parsley leaves fresh
  • 0.3 cup basil leaves fresh
  •  garlic clove minced
  • teaspoons juice of lemon fresh
  • teaspoons lemon rind grated
  • ounces parmigiano-reggiano cheese freshly grated
  • pounds salmon fillet boneless skinless cut into 1-inch chunks
  • 0.5 teaspoon salt divided

Equipment

  • food processor
  • grill
  • skewers

Directions

  1. Prepare grill.
  2. Combine first 7 ingredients in a food processor.
  3. Add 1 1/2 tablespoons oil to herb mixture; process until smooth, scraping sides. Set aside.
  4. Thread fish evenly on each of 16 skewers.
  5. Brush fish with remaining 1 tablespoon oil; sprinkle evenly with 1/4 teaspoon salt and pepper. Arrange skewers on grill rack coated with cooking spray; grill 1 minute on each side or until desired degree of doneness.
  6. Remove from grill, and keep warm.
  7. Combine orzo and remaining 1/4 teaspoon salt; toss well.
  8. Place 1/2 cup orzo on each of 8 plates; arrange 2 skewers on each plate. Top each serving with about 1 tablespoon herb mixture.
  9. Garnish with parsley sprigs and lemon wedges, if desired.

Nutrition Facts

Calories379kcal
Protein33.08%
Fat34.73%
Carbs32.19%

Properties

Glycemic Index
29.94
Glycemic Load
13.32
Inflammation Score
-6
Nutrition Score
24.779999908546%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Apigenin
8.08mg
Luteolin
0.05mg
Kaempferol
7.24mg
Myricetin
0.56mg
Quercetin
9.46mg

Nutrients percent of daily need

Calories:379.22kcal
18.96%
Fat:14.35g
22.08%
Saturated Fat:3.06g
19.15%
Carbohydrates:29.94g
9.98%
Net Carbohydrates:27.86g
10.13%
Sugar:0.69g
0.77%
Cholesterol:67.19mg
22.4%
Sodium:463.48mg
20.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.76g
61.52%
Selenium:67.8µg
96.86%
Vitamin K:68.82µg
65.54%
Vitamin B12:3.69µg
61.52%
Vitamin B6:0.99mg
49.6%
Vitamin B3:9.4mg
47.02%
Phosphorus:334.19mg
33.42%
Vitamin B2:0.49mg
28.59%
Copper:0.41mg
20.55%
Vitamin B5:2.05mg
20.48%
Vitamin B1:0.28mg
18.91%
Potassium:632.98mg
18.09%
Manganese:0.35mg
17.71%
Magnesium:57.35mg
14.34%
Iron:2.55mg
14.18%
Calcium:114.59mg
11.46%
Folate:43.2µg
10.8%
Zinc:1.47mg
9.79%
Vitamin A:464.42IU
9.29%
Fiber:2.07g
8.3%
Vitamin C:6.6mg
8%
Vitamin E:0.79mg
5.25%
Source:My Recipes