Your Recipe

Salmon with Lemon-Herb Orzo & Broccoli

Ingredient Amount Calories
Lemon juice 14.4g 3kcal
Broccoli, raw 182g 62kcal
Chives 3g 1kcal
Chinook Salmon 566.99g 1015kcal
Parsley fresh 3.8g 1kcal
Rosemary fresh 1.7g 2kcal
Lemon peel 2g 1kcal
Sea salt 3g 0kcal
Black pepper, ground 1.15g 3kcal

Recipe Instructions:

Ingredients
Ingredient Checklist
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

DirectionsInstructions Checklist
Step 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.

Step 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.

Step 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.

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

Nutrition Facts
Portion Size 195 g | ml
Amount Per Portion 272
1138
kcal
kilojoules
% Daily Value *
Total Fat 15g 19%
Saturated Fat 4.4g 22%
Sodium 377mg 16%
Total Carbohydrate 3.7g 1%
Dietary Fiber 1.4g 5%
Sugar 0.9g
Protein 30g 59%
Vitamin D 0mcg 0%
Calcium 64mg 5%
Iron 0.8mg 5%
Potassium 722mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 213.229 mcg 24%
Thiamin [B1] 0.112 mg 9%
Riboflavin [B2] 0.217 mg 17%
Niacin [B3] 12.256 mg 77%
Pantothenic acid [B5] 1.344 mg 27%
Vitamin B6 0.653 mg 38%
Cobalamin [B12] 1.843 mcg 0%
Floate [B9] 74.718 mcg 0%
Vitamin C 50.086 mg 56%
Vitamin D 0 mcg 0%
Vitamin E 2.103 mg 14%
Vitamin K 63.874 mcg 53%
Betaine 0.026 mg 0%
Choline 9.064 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 3.7 g 1%
Sugars 0.9 g 2%
Dietary fiber 1.4 g 5%
Carbohydrate 3.5 g 0%
Net carbs 2.8g
Aminoacids
Nutrient Amount DV
Alanine 1.772 g 0%
Arginine 1.792 g 0%
Aspartic acid 3.07 g 0%
Cysteine 0.318 g 0%
Glutamic acid 4.504 g 0%
Glycine 1.41 g 0%
Histidine 0.865 g 0%
Isoleucine 1.349 g 0%
Leucine 2.377 g 0%
Lysine 2.677 g 0%
Methionine 0.86 g 0%
Phenylalanine 1.167 g 0%
Proline 1.063 g 0%
Serine 1.219 g 0%
Threonine 1.289 g 0%
Tryptophan 0.335 g 0%
Tyrosine 0.986 g 0%
Valine 1.526 g 0%
Minerals
Nutrient Amount DV
Calcium 63.82 mg 5%
Copper 0.08 mg 9%
Fluoride 0.1 mcg 0%
Iron 0.82 mg 5%
Magnesium 146.74 mg 35%
Manganese 0.16 mg 7%
Phosphorus 441.76 mg 35%
Potassium 721.58 mg 15%
Selenium 52.9 mcg 96%
Sodium 377.17 mg 16%
Zinc 0.84 mg 8%
Other
Nutrient Amount DV
Water 147.748 g 0%
Ash 2.325 g 0%