Salmon, Asparagus, and Orzo Salad with Lemon-Dill Vinaigrette

Photo: Oxmoor House

This savory salad epitomizes the concept of fresh food fast. It's quick and easy and loaded with flavorful ingredients such as crisp-tender asparagus, perfectly cooked pink salmon, red onion, and a refreshing lemon juice–based vinaigrette. It received our highest Test Kitchens rating.

Prep: 3 minutes; Cook: 18 minutes

Yield: 6 servings (serving size: about 1 1/4 cups)
Recipe from Cooking Light Fresh Food Fast

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Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 310
  • Calories from fat: 32%
  • Fat: 11g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 4.7g
  • Polyunsaturated fat: 2g
  • Protein: 26g
  • Carbohydrate: 24.6g
  • Fiber: 2.2g
  • Cholesterol: 56mg
  • Iron: 1.4mg
  • Sodium: 333mg
  • Calcium: 67mg

Ingredients

  • 6 cups water
  • 1 pound asparagus, trimmed and cut into 3-inch pieces
  • 1 cup uncooked orzo (rice-shaped pasta)
  • 1 (1 1/4-pound) skinless salmon fillet
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 1/4 cup thinly sliced red onion
  • Lemon-Dill Vinaigrette

Preparation

  1. 1. Preheat broiler.
  2. 2. Bring 6 cups water to a boil in a large saucepan. Add asparagus; cook 3 minutes or until crisp-tender. Remove asparagus from water with tongs or a slotted spoon, reserving water in pan. Plunge asparagus into ice water; drain and set aside.
  3. 3. Return reserved water to a boil. Add orzo, and cook according to package directions, omitting salt and fat.
  4. 4. While orzo cooks, sprinkle fillet evenly with salt and pepper. Place fish on a foil-lined broiler pan coated with cooking spray. Broil 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Using 2 forks, break fish into large chunks. Combine fish, orzo, asparagus, onion, and Lemon-Dill Vinaigrette in a large bowl; toss gently to coat.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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