Tuscan Salmon with Rosemary Orzo

Dairy Free
Very Healthy
Health score
100%
Tuscan Salmon with Rosemary Orzo
45 min.
4
438kcal

Suggestions


Indulge in a delightful culinary experience with our Tuscan Salmon with Rosemary Orzo, a dish that seamlessly combines health and flavor. With a health score of 100, this recipe meets the needs of those who are looking for a nutritious option without sacrificing taste. The delicate salmon fillets, infused with fresh herbs, are perfectly complemented by al dente orzo, cooked to perfection and tossed with savory sautéed onions, garlic, and vibrant grape tomatoes.

This dish is not only dairy-free but also a feast for the senses, making it an ideal choice for lunch or dinner. Each serving packs an impressive 438 calories, with a balanced mix of protein, healthy fats, and carbohydrates, ensuring you feel satisfied and energized. The addition of kalamata olives adds a Mediterranean flair, while the fragrant rosemary provides an aromatic touch that transports you straight to the sunlit coasts of Tuscany.

Whether you're hosting a dinner party or simply enjoying a cozy meal at home, Tuscan Salmon with Rosemary Orzo is sure to impress. It's a wholesome, heart-healthy dish that brings together family and friends around the table, making every bite a memory. Don't miss out on this chance to elevate your culinary repertoire with a dish that's as visually appealing as it is delicious!

Ingredients

  • 0.1 teaspoon pepper black
  • 0.3 cup basil fresh chopped
  • tablespoons parsley fresh chopped
  • tablespoon rosemary leaves fresh chopped
  • cloves garlic chopped
  • pint grape tomatoes halved
  • 0.3 cup kalamata olives pitted sliced
  • teaspoon olive oil 
  • 1.5 cups onion divided chopped
  • ounces orzo pasta 
  • 20 ounces salmon fillet , skin on
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan

Directions

  1. Cook orzo as directed on package until al dente.
  2. Heat oil in a large nonstick skillet over medium heat. Cook 1/2 cup onion and rosemary until onion softens, 9 minutes.
  3. Combine with orzo in a bowl. Season salmon with 1 tablespoon basil, salt and pepper.
  4. Heat same skillet over medium-high heat. Cook salmon until golden, 5 minutes per side, flesh side down first; set aside. add garlic and remaining 1 cup onion to skillet; cook until soft, 2 minutes.
  5. Add tomatoes and olives; cook until tomatoes break up, 3 minutes.
  6. Remove skillet from heat; stir in parsley and remaining 1/4 cup basil. Season with salt and pepper.
  7. Serve fish over orzo; top with tomato mixture.
  8. Self

Nutrition Facts

Calories438kcal
Protein32.84%
Fat27.5%
Carbs39.66%

Properties

Glycemic Index
67.75
Glycemic Load
15.39
Inflammation Score
-9
Nutrition Score
32.36913081874%

Flavonoids

Naringenin
0.93mg
Apigenin
4.32mg
Luteolin
0.09mg
Isorhamnetin
3.01mg
Kaempferol
0.53mg
Myricetin
0.49mg
Quercetin
12.9mg

Nutrients percent of daily need

Calories:438.37kcal
21.92%
Fat:13.28g
20.43%
Saturated Fat:2.03g
12.71%
Carbohydrates:43.09g
14.36%
Net Carbohydrates:38.8g
14.11%
Sugar:6.87g
7.64%
Cholesterol:77.96mg
25.99%
Sodium:351.82mg
15.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.68g
71.36%
Selenium:79.21µg
113.16%
Vitamin B12:4.51µg
75.13%
Vitamin B6:1.41mg
70.69%
Vitamin B3:12.71mg
63.56%
Vitamin K:50.1µg
47.72%
Phosphorus:414.72mg
41.47%
Vitamin B2:0.61mg
35.83%
Manganese:0.68mg
34.18%
Potassium:1186.63mg
33.9%
Copper:0.6mg
29.81%
Vitamin C:24.15mg
29.28%
Vitamin B1:0.44mg
29.15%
Vitamin B5:2.75mg
27.48%
Vitamin A:1339.15IU
26.78%
Magnesium:86.49mg
21.62%
Folate:77.15µg
19.29%
Fiber:4.29g
17.15%
Iron:2.42mg
13.46%
Zinc:1.87mg
12.47%
Vitamin E:1.34mg
8.91%
Calcium:66.06mg
6.61%
Source:Epicurious