Salmon with Lemon-Herb Orzo & Broccoli

4.9
(8)
4 Reviews

This healthy salmon dish is as balanced as it is delicious. You add broccoli right into the pot along with the pasta during its last minute of cooking to save time here. One less thing to wash too!

By
Laura Kanya
Laura Kanya
Laura Kanya

Laura Kanya is a freelance recipe developer and tester based in Vermont. She has been active in the food industry for more than two decades in a variety of roles, including pastry chef, chef instructor, executive chef and director of operations in restaurants, resorts, catering, retail operations and food production companies.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

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Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Salmon with Lemon-Herb Orzo & Broccoli
Photo: Jacob Fox
Active Time:
25 mins
Total Time:
25 mins
Servings:
4
Nutrition Profile:
Nut-Free Dairy-Free Omega-3 Soy-Free High-Fiber Heart-Healthy High-Protein Egg-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • 1 cup orzo, preferably whole-wheat

  • 2 cups chopped broccoli (about 1/2 head)

  • 3 tablespoons extra-virgin olive oil, divided

  • 1 ¼ pounds skin-on salmon fillet, cut into 4 portions, patted dry

  • ½ teaspoon salt, divided

  • ½ teaspoon ground pepper, divided

  • 4 tablespoons chopped fresh herbs, such as tarragon, chives and/or parsley

  • 2 teaspoons lemon zest

  • 1 tablespoon lemon juice

Directions

  1. Bring 2 quarts water to a boil in a large saucepan. Add orzo and cook according to package directions, adding broccoli for the last minute of cooking. Drain and rinse with cold water.

  2. Meanwhile, heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle 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.

  3. Whisk 2 tablespoons oil, herbs, lemon zest, lemon juice and the remaining 1/4 teaspoon each salt and pepper in a medium bowl. Add the orzo and broccoli; stir until combined.

  4. Serve the orzo mixture with the salmon and drizzle with the remaining 1 1/2 teaspoons oil.

Originally appeared: EatingWell Magazine, September 2021

Nutrition Facts (per serving)

425 Calories
17g Fat
32g Carbs
35g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. salmon & 3/4 cup orzo
Calories 425
% Daily Value *
Total Carbohydrate 32g 12%
Dietary Fiber 8g 29%
Total Sugars 1g
Protein 35g 70%
Total Fat 17g 22%
Saturated Fat 3g 15%
Cholesterol 66mg 22%
Vitamin A 1308IU 26%
Sodium 371mg 16%
Potassium 675mg 14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* 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.

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