Close
Photo: Jacob Fox
Active Time:25 minsTotal Time:25 minsServings:4Jump to Nutrition Facts
Active Time:25 minsTotal Time:25 minsServings:4
Active Time:25 mins
Active Time:
25 mins
Total Time:25 mins
Total Time:
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipeSimplicity best describes thisSalmon with Lemon-Herb Orzo & Broccolirecipe. Seasoned omega-3-rich salmon gets a quick pan-fry and sits on nutty whole-wheat orzo pasta bedazzled with colorful antioxidant-rich broccoli. A quick dressing made with bright, citrusy lemon juice and zest, heart-healthy olive oil and grassy fresh herbs takes this dish from ordinary to extraordinary. Keep reading for expert tips, including how to save even more time in the kitchen with this recipe.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!Purchase precut broccoli florets to save time. You can also substitute the broccoli with fresh spinach if you like.Ask your fishmonger to cut the salmon into 4 consistently sized pieces so the fish will cook in the same amount of time. Plus, it’s a better presentation if serving guests—no one will think they got shortchanged.1 medium-sized lemon will yield about 2 tablespoons of juice and 1 tablespoon of zest.Leftovers can be stored in an airtight container in the fridge for a couple of days or frozen for 2 to 3 months. Reheat it low and slow so the salmon doesn’t dry out.Nutrition NotesKnown for its omega-3s,salmonis also an excellent source of protein and vitamin B12 for healthy nerves and cells. It provides an array of other vitamins and minerals necessary for overall good health and optimal functioning of your body.Orzois pasta that is shaped like rice. Whole-wheat orzo will give you more plant protein and fiber, but you’ll still get both of these nutrients with regular orzo, just in slightly smaller amounts. Orzo also provides complex carbohydrates for energy and B vitamins to help your body use that energy.Loaded with antioxidants, fiber and multiple vitamins and minerals,broccoliis especially rich in vitamins C and K. Altogether, the nutrients in broccoli have been linked with a healthy gut, strong bones, healthy skin, reduced inflammation, a strong immune system and lower rates of heart disease and cancer.Includingfresh herbsin your recipes not only adds amazing flavor but health benefits, as well. While you don’t use a lot of them at one time, regularly includingherbs and spicesin your dishes will add antioxidants, vitamins and minerals—and the health benefits will add up over time. This includes reduced inflammation and risk of heart disease and cancer.
Jump to recipe
Simplicity best describes thisSalmon with Lemon-Herb Orzo & Broccolirecipe. Seasoned omega-3-rich salmon gets a quick pan-fry and sits on nutty whole-wheat orzo pasta bedazzled with colorful antioxidant-rich broccoli. A quick dressing made with bright, citrusy lemon juice and zest, heart-healthy olive oil and grassy fresh herbs takes this dish from ordinary to extraordinary. Keep reading for expert tips, including how to save even more time in the kitchen with this recipe.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!Purchase precut broccoli florets to save time. You can also substitute the broccoli with fresh spinach if you like.Ask your fishmonger to cut the salmon into 4 consistently sized pieces so the fish will cook in the same amount of time. Plus, it’s a better presentation if serving guests—no one will think they got shortchanged.1 medium-sized lemon will yield about 2 tablespoons of juice and 1 tablespoon of zest.Leftovers can be stored in an airtight container in the fridge for a couple of days or frozen for 2 to 3 months. Reheat it low and slow so the salmon doesn’t dry out.Nutrition NotesKnown for its omega-3s,salmonis also an excellent source of protein and vitamin B12 for healthy nerves and cells. It provides an array of other vitamins and minerals necessary for overall good health and optimal functioning of your body.Orzois pasta that is shaped like rice. Whole-wheat orzo will give you more plant protein and fiber, but you’ll still get both of these nutrients with regular orzo, just in slightly smaller amounts. Orzo also provides complex carbohydrates for energy and B vitamins to help your body use that energy.Loaded with antioxidants, fiber and multiple vitamins and minerals,broccoliis especially rich in vitamins C and K. Altogether, the nutrients in broccoli have been linked with a healthy gut, strong bones, healthy skin, reduced inflammation, a strong immune system and lower rates of heart disease and cancer.Includingfresh herbsin your recipes not only adds amazing flavor but health benefits, as well. While you don’t use a lot of them at one time, regularly includingherbs and spicesin your dishes will add antioxidants, vitamins and minerals—and the health benefits will add up over time. This includes reduced inflammation and risk of heart disease and cancer.
Simplicity best describes thisSalmon with Lemon-Herb Orzo & Broccolirecipe. Seasoned omega-3-rich salmon gets a quick pan-fry and sits on nutty whole-wheat orzo pasta bedazzled with colorful antioxidant-rich broccoli. A quick dressing made with bright, citrusy lemon juice and zest, heart-healthy olive oil and grassy fresh herbs takes this dish from ordinary to extraordinary. Keep reading for expert tips, including how to save even more time in the kitchen with this recipe.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients1cuporzo, preferably whole-wheat2cupschopped broccoli (about 1/2 head)3tablespoonsextra-virgin olive oil, divided1 ¼poundsskin-on salmon fillet, cut into 4 portions, patted dry½teaspoonsalt, divided½teaspoonground pepper, divided4tablespoonschopped fresh herbs, such as tarragon, chives and/or parsley2teaspoonslemon zest1tablespoonlemon juice
Cook Mode(Keep screen awake)
Ingredients
1cuporzo, preferably whole-wheat
2cupschopped broccoli (about 1/2 head)
3tablespoonsextra-virgin olive oil, divided
1 ¼poundsskin-on salmon fillet, cut into 4 portions, patted dry
½teaspoonsalt, divided
½teaspoonground pepper, divided
4tablespoonschopped fresh herbs, such as tarragon, chives and/or parsley
2teaspoonslemon zest
1tablespoonlemon juice
DirectionsBring 2 quarts water to a boil in a large saucepan. Add 1 cup orzo and cook according to package directions, adding 2 cups broccoli for the last minute of cooking. Drain and rinse with cold water.Meanwhile, heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle the 1 1/4 pounds of salmon with 1/4 teaspoon each salt and pepper. Add to the pan, skin-side up and cook until golden brown, 3 to 5 minutes. Flip and cook until the flesh is opaque, 3 to 5 minutes, depending on thickness.Whisk 2 tablespoons oil, herbs, 2 teaspoons lemon zest, 1 tablespoon lemon juice and the remaining 1/4 teaspoon each salt and pepper in a medium bowl. Add the orzo and broccoli; stir until combined.Serve the orzo mixture with the salmon and drizzle with the remaining 1 1/2 teaspoons oil.Frequently Asked QuestionsThis dish tastes best right after it’s been cooked. Then you won’t have to worry about the salmon drying out or the orzo absorbing too much liquid. Sure, you will enjoy salmon orzo leftovers. But if you are serving guests, we would not make this ahead of time.Absolutely. It would be excellent with pan-seared or grilled shrimp, or try making it with chicken breasts or thighs, which could be made beforehand.It’s a small, mild-tasting pasta that is often confused with rice. Other names for it are pastina (little pasta), risoni (big rice) or puntalette (tiny tips). It’s typically used in soups such as minestrone, and it can be boiled or fried. There are so many excellentrecipesthat include orzo.The salmon skin adds extra flavor during cooking, and it’s also a natural barrier between the fish and the hot pan.This recipe is a convenient meal in one with your protein, vegetable and carb. However, a simplegreen saladand a crusty baguette orwhole-wheat rollswould be nice additions, and they won’t compete with the flavorful main course.EatingWell Magazine, September 2021
Directions
Bring 2 quarts water to a boil in a large saucepan. Add 1 cup orzo and cook according to package directions, adding 2 cups broccoli for the last minute of cooking. Drain and rinse with cold water.Meanwhile, heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle the 1 1/4 pounds of salmon with 1/4 teaspoon each salt and pepper. Add to the pan, skin-side up and cook until golden brown, 3 to 5 minutes. Flip and cook until the flesh is opaque, 3 to 5 minutes, depending on thickness.Whisk 2 tablespoons oil, herbs, 2 teaspoons lemon zest, 1 tablespoon lemon juice and the remaining 1/4 teaspoon each salt and pepper in a medium bowl. Add the orzo and broccoli; stir until combined.Serve the orzo mixture with the salmon and drizzle with the remaining 1 1/2 teaspoons oil.Frequently Asked QuestionsThis dish tastes best right after it’s been cooked. Then you won’t have to worry about the salmon drying out or the orzo absorbing too much liquid. Sure, you will enjoy salmon orzo leftovers. But if you are serving guests, we would not make this ahead of time.Absolutely. It would be excellent with pan-seared or grilled shrimp, or try making it with chicken breasts or thighs, which could be made beforehand.It’s a small, mild-tasting pasta that is often confused with rice. Other names for it are pastina (little pasta), risoni (big rice) or puntalette (tiny tips). It’s typically used in soups such as minestrone, and it can be boiled or fried. There are so many excellentrecipesthat include orzo.The salmon skin adds extra flavor during cooking, and it’s also a natural barrier between the fish and the hot pan.This recipe is a convenient meal in one with your protein, vegetable and carb. However, a simplegreen saladand a crusty baguette orwhole-wheat rollswould be nice additions, and they won’t compete with the flavorful main course.
Bring 2 quarts water to a boil in a large saucepan. Add 1 cup orzo and cook according to package directions, adding 2 cups broccoli for the last minute of cooking. Drain and rinse with cold water.
Meanwhile, heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle the 1 1/4 pounds of salmon with 1/4 teaspoon each salt and pepper. Add to the pan, skin-side up and cook until golden brown, 3 to 5 minutes. Flip and cook until the flesh is opaque, 3 to 5 minutes, depending on thickness.
Whisk 2 tablespoons oil, herbs, 2 teaspoons lemon zest, 1 tablespoon lemon juice and the remaining 1/4 teaspoon each salt and pepper in a medium bowl. Add the orzo and broccoli; stir until combined.
Serve the orzo mixture with the salmon and drizzle with the remaining 1 1/2 teaspoons oil.
Frequently Asked QuestionsThis dish tastes best right after it’s been cooked. Then you won’t have to worry about the salmon drying out or the orzo absorbing too much liquid. Sure, you will enjoy salmon orzo leftovers. But if you are serving guests, we would not make this ahead of time.Absolutely. It would be excellent with pan-seared or grilled shrimp, or try making it with chicken breasts or thighs, which could be made beforehand.It’s a small, mild-tasting pasta that is often confused with rice. Other names for it are pastina (little pasta), risoni (big rice) or puntalette (tiny tips). It’s typically used in soups such as minestrone, and it can be boiled or fried. There are so many excellentrecipesthat include orzo.The salmon skin adds extra flavor during cooking, and it’s also a natural barrier between the fish and the hot pan.This recipe is a convenient meal in one with your protein, vegetable and carb. However, a simplegreen saladand a crusty baguette orwhole-wheat rollswould be nice additions, and they won’t compete with the flavorful main course.
Frequently Asked Questions
This dish tastes best right after it’s been cooked. Then you won’t have to worry about the salmon drying out or the orzo absorbing too much liquid. Sure, you will enjoy salmon orzo leftovers. But if you are serving guests, we would not make this ahead of time.
Absolutely. It would be excellent with pan-seared or grilled shrimp, or try making it with chicken breasts or thighs, which could be made beforehand.
It’s a small, mild-tasting pasta that is often confused with rice. Other names for it are pastina (little pasta), risoni (big rice) or puntalette (tiny tips). It’s typically used in soups such as minestrone, and it can be boiled or fried. There are so many excellentrecipesthat include orzo.
The salmon skin adds extra flavor during cooking, and it’s also a natural barrier between the fish and the hot pan.
This recipe is a convenient meal in one with your protein, vegetable and carb. However, a simplegreen saladand a crusty baguette orwhole-wheat rollswould be nice additions, and they won’t compete with the flavorful main course.
EatingWell Magazine, September 2021
Rate ItPrint
Nutrition Facts(per serving)425Calories17gFat32gCarbs35gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Linda Frahm
andCarrie Myers, M.S.
Carrie Myers, M.S.
