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Orzo salad with salmon and pesto

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orzo salad
orzo salad
  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Cheap as chips

Orzo salad with salmon and pesto is a filling and vibrant salad, perfect for a light supper or healthy lunch. Salmon is a great source of brain-boosting Omega 3 fatty acids, and the green vegetables in this orzo salad recipe make it rich in antioxidants. With the carbohydrate rich orzo pasta as a base, which provides your body’s main source of energy, this orzo salad with salmon and pesto is a perfectly balanced meal.

Ingredients

  • 1 vegetable stock pot
  • 100g orzo pasta
  • 200g frozen soya beans
  • 200g broccoli, cut into florets
  • 2tbsp olive oil
  • Juice of 1 lemon
  • 2tbsp fresh pesto
  • Lemon wedges, to serve
For the salmon
  • 4 lightly smoked salmon fillets
  • Finely grated zest and juice of 1 orange
  • 2tbsp olive oil
  • 1 garlic clove, crushed
  • Bunch basil leaves

Method

  1. Bring a large pan of salted water to the boil. Add the stock pot and the orzo pasta and cook for 5 mins.
  2. Add the soya beans and broccoli. Cook for 3-5 more mins, until tender.
  3. Pour 2tbsp oil into a jam jar with the lemon juice and the pesto. Shake to mix.
  4. Drain the orzo and vegetables, tip into a large bowl and toss together with the dressing. Season and serve warm or cool.
  5. Heat oven to 190°C. For the salmon, cut three-quarters through the flesh, from the skin side, then flatten with the heel of your hand to open out and flatten it. Repeat with the other salmon fillets. Put into a large, shallow ovenproof dish. Season, sprinkle over the orange zest and juice, oil, garlic and 1tbsp chopped basil leaves. Bake for 15 mins, until the fish is tender. Top each fillet with a basil leaf. Serve cold with the pesto pasta, and lemon wedges.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 633(kcal)
  • Fat 39.0g
  • Saturates 6.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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