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Seared Salmon Fillets with Orzo Pilaf

Photo: Stephen Devries; Styling: Cindy Barr
Yield Serves 4 (serving size: 1 fillet and about 2/3 cup orzo mixture)
Fresh dill adds a bright and herby flavor to this 30-minute meal of Seared Salmon Fillets with Orzo Pilaf.

Ingredients

  • 5 teaspoons olive oil, divided
  • 3/4 cup uncooked orzo
  • 1 1/2 cups unsalted chicken stock
  • 1/2 teaspoon salt, divided
  • 1/4 cup bottled roasted red bell peppers, thinly sliced
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons fresh lemon juice
  • 1 ounce chopped pitted kalamata olives
  • 4 (6-ounce) salmon fillets
  • 1/2 teaspoon black pepper

Nutrition Information

  • calories 475
  • fat 17.8 g
  • satfat 3 g
  • monofat 8.7 g
  • polyfat 4.1 g
  • protein 43.6 g
  • carbohydrate 32.9 g
  • fiber 1.7 g
  • cholesterol 90 mg
  • iron 2.3 mg
  • sodium 566 mg
  • calcium 29 mg

How to Make It

  1. Heat a medium saucepan over medium-high heat. Add 2 teaspoons oil; swirl. Add orzo; sauté 2 minutes or until toasted. Add stock and 1/4 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Stir in bell peppers, dill, juice, and olives; keep warm.

  2. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl. Sprinkle fish with remaining 1/4 teaspoon salt and black pepper. Cook 3 minutes on each side or until desired degree of doneness. Serve with orzo mixture.

Cook's Notes

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.