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Photo: Stephen Devries; Styling: Cindy Barr

Seared Salmon Fillets with Orzo Pilaf

Fresh dill adds a bright and herby flavor to this 30-minute meal of Seared Salmon Fillets with Orzo Pilaf.

Cooking Light MARCH 2014

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

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.

Nutritional Information

Amount per serving
  • Calories: 475
  • Fat: 17.8g
  • Saturated fat: 3g
  • Monounsaturated fat: 8.7g
  • Polyunsaturated fat: 4.1g
  • Protein: 43.6g
  • Carbohydrate: 32.9g
  • Fiber: 1.7g
  • Cholesterol: 90mg
  • Iron: 2.3mg
  • Sodium: 566mg
  • Calcium: 29mg
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Seared Salmon Fillets with Orzo Pilaf recipe

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