Seared Salmon Fillets with Orzo Pilaf

Seared Salmon Fillets with Orzo Pilaf Recipe
Photo: Stephen Devries; Styling: Cindy Barr
Fresh dill adds a bright and herby flavor to this 30-minute meal of Seared Salmon Fillets with Orzo Pilaf.

Yield:

Serves 4 (serving size: 1 fillet and about 2/3 cup orzo mixture)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

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.

Ivy Manning,

Cooking Light

March 2014
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