Ingredient Fish & Seafood Fish Salmon 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 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 October 25, 2024 Tested by EatingWell Test Kitchen 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. Meet the EatingWell Test Kitchen Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Jacob Fox Active Time: 25 mins Total Time: 25 mins Servings: 4 Nutrition Profile: Gut Healthy Anti-Inflammatory Mediterranean Diet Nut-Free Dairy-Free Omega-3 Soy-Free High-Fiber Heart-Healthy High-Protein Egg-Free Low-Calorie Jump to Nutrition Facts Jump to recipe Simplicity best describes this Salmon with Lemon-Herb Orzo & Broccoli recipe. Seasoned omega-3-rich salmon gets a quick pan-fry and sits on nutty whole-wheat orzo pasta bedazzled with colorful antioxidant-rich broccoli. A quick dressing made with bright, citrusy lemon juice and zest, heart-healthy olive oil and grassy fresh herbs takes this dish from ordinary to extraordinary. Keep reading for expert tips, including how to save even more time in the kitchen with this recipe. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too! Purchase precut broccoli florets to save time. You can also substitute the broccoli with fresh spinach if you like.Ask your fishmonger to cut the salmon into 4 consistently sized pieces so the fish will cook in the same amount of time. Plus, it's a better presentation if serving guests—no one will think they got shortchanged.1 medium-sized lemon will yield about 2 tablespoons of juice and 1 tablespoon of zest.Leftovers can be stored in an airtight container in the fridge for a couple of days or frozen for 2 to 3 months. Reheat it low and slow so the salmon doesn't dry out. Nutrition Notes Known for its omega-3s, salmon is also an excellent source of protein and vitamin B12 for healthy nerves and cells. It provides an array of other vitamins and minerals necessary for overall good health and optimal functioning of your body. Orzo is pasta that is shaped like rice. Whole-wheat orzo will give you more plant protein and fiber, but you'll still get both of these nutrients with regular orzo, just in slightly smaller amounts. Orzo also provides complex carbohydrates for energy and B vitamins to help your body use that energy. Loaded with antioxidants, fiber and multiple vitamins and minerals, broccoli is especially rich in vitamins C and K. Altogether, the nutrients in broccoli have been linked with a healthy gut, strong bones, healthy skin, reduced inflammation, a strong immune system and lower rates of heart disease and cancer. Including fresh herbs in your recipes not only adds amazing flavor but health benefits, as well. While you don't use a lot of them at one time, regularly including herbs and spices in your dishes will add antioxidants, vitamins and minerals—and the health benefits will add up over time. This includes reduced inflammation and risk of heart disease and cancer. Cook Mode (Keep screen awake) 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 Bring 2 quarts water to a boil in a large saucepan. Add 1 cup orzo and cook according to package directions, adding 2 cups broccoli for the last minute of cooking. Drain and rinse with cold water. 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. Whisk 2 tablespoons oil, herbs, 2 teaspoons lemon zest, 1 tablespoon lemon juice and the remaining 1/4 teaspoon each salt and pepper in a medium bowl. Add the orzo and broccoli; stir until combined. Serve the orzo mixture with the salmon and drizzle with the remaining 1 1/2 teaspoons oil. Frequently Asked Questions Can salmon orzo be made ahead? This dish tastes best right after it's been cooked. Then you won't have to worry about the salmon drying out or the orzo absorbing too much liquid. Sure, you will enjoy salmon orzo leftovers. But if you are serving guests, we would not make this ahead of time. Would this recipe be good with shrimp or chicken? Absolutely. It would be excellent with pan-seared or grilled shrimp, or try making it with chicken breasts or thighs, which could be made beforehand. What is orzo? It's a small, mild-tasting pasta that is often confused with rice. Other names for it are pastina (little pasta), risoni (big rice) or puntalette (tiny tips). It's typically used in soups such as minestrone, and it can be boiled or fried. There are so many excellent recipes that include orzo. Why should you cook the salmon with the skin on? The salmon skin adds extra flavor during cooking, and it's also a natural barrier between the fish and the hot pan. What should I serve with salmon orzo? This recipe is a convenient meal in one with your protein, vegetable and carb. However, a simple green salad and a crusty baguette would be nice additions, and they won't compete with the flavorful main course. Originally appeared: EatingWell Magazine, September 2021 Rate It Print Nutrition Facts (per serving) 425 Calories 17g Fat 32g Carbs 35g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Additional reporting by Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications. EatingWell's Editorial Guidelines and Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a freelance writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines