32g Protein, Mediterranean Salmon and Orzo Skillet

Eating healthy doesn’t have to mean munching on salads for every meal! Imagine a dish where succulent salmon complements tender orzo, vibrant vegetables, and a sprinkle of fresh herbs (cue the drool). Not only does this Mediterranean Salmon and Orzo Skillet boast rich, heart-healthy Omega-3 fatty acids, but it also packs a punch of flavor with every forkful. With the satisfying textures of toasted pine nuts and creamy feta, it’s a feast for both the eyes and taste buds. Let’s dive into this culinary adventure!

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Why This Mediterranean Salmon and Orzo Skillet Never Fails

This Mediterranean Salmon and Orzo Skillet is a reliable go-to recipe that delights both the palate and the family, thanks to its exciting combination of textures and flavors. It’s not everyday you find a dish that’s quick to prepare, elegant enough for guests, and comforting enough for a Tuesday night dinner. With a mere 30 minutes from start to finish, it allows you to whip up an impressive meal without losing your sanity. Plus, let’s be honest; who can resist the allure of a one-pan wonder?

What You’ll Need

To create this mouthwatering dish, here’s everything you need to gather before you start:

• ½ cup dry orzo pasta
• ½ oz pine nuts
• 1 bunch swiss chard, chopped and stems removed
• ½ cup roasted red bell peppers, roughly chopped
• ¼ cup jarred artichoke hearts, roughly chopped
• 3 cloves garlic, minced
• 1 medjool date, chopped into ¼-inch pieces
• 2 ½ tablespoons olive oil, divided
• 2 (6 oz) salmon fillets
• ½ teaspoon salt, divided (plus more to taste)
• ½ teaspoon pepper, divided (plus more to taste)
• ¼ cup fresh basil, chopped
• 1 teaspoon lemon zest
• ½ lemon, sliced for serving
• Feta cheese, for topping (optional)

Step-by-Step Method

Ready to cook? Let’s make this dish together!

1. Preheat your oven to 400°F.
2. Bring a medium pot of lightly salted water to a boil.
3. Add the orzo to the boiling water and cook according to package instructions until al dente—about 8-10 minutes.
4. Drain the orzo and drizzle with 1 teaspoon of olive oil to prevent sticking.
5. In a medium dry oven-safe skillet, toast the pine nuts over medium heat for 3-4 minutes until golden brown, then chop them roughly.
6. Remove the stems from the swiss chard and chop the leaves into bite-sized pieces.
7. Pat the salmon fillets dry and season with half of the salt and pepper.
8. Heat 1 ½ tablespoons of olive oil in the same skillet over medium-high heat, add the salmon skin-side up, and sear for 3 minutes.
9. Flip the salmon and roast in the oven for 5-7 minutes, until cooked through and flaky.
10. While the salmon is roasting, heat another tablespoon of olive oil in a separate pan over medium heat.
11. Add the swiss chard, roasted red peppers, artichokes, and garlic to the pan, stir-frying until the chard wilts, about 4 minutes.
12. Combine the cooked orzo with the sautéed veggies, chopped dates, basil, and lemon zest. Season to taste with the remaining salt and pepper.
13. To serve, place a generous portion of the orzo mixture on a plate, top with the salmon, and garnish with a squeeze of fresh lemon juice, toasted pine nuts, and feta cheese if desired.
14. Enjoy! You can store any leftovers in an airtight container for up to 3 days. Here’s a tip: let the dish cool completely before storing to prolong freshness.

Nutrition Breakdown

This recipe serves about two people, with each serving containing approximately:

• Calories: 540
• Protein: 32g
• Carbohydrates: 40g
• Fat: 28g
• Fiber: 4g

Rich in Omega-3 fatty acids from the salmon and fiber from the vegetables, this dish supports heart health and digestive wellness. It’s a balanced meal that not only satisfies hunger but also nourishes your body.

Perfect Pairings

Serve this Mediterranean Salmon and Orzo Skillet alongside a fresh mixed greens salad tossed in lemon vinaigrette for added crunch and brightness. Or, add some roasted asparagus for that delightful charred flavor. It’s perfect for weekday dinners, but also elegant enough to impress at a weekend gathering—or even a picnic on a warm summer evening!

How to Store It Right

To keep your Mediterranean Salmon and Orzo Skillet fresh, store it in an airtight container in the refrigerator for up to 3 days. If you’d like to keep it longer, consider freezing it. Just allow it to cool completely, then portion it into freezer-safe containers. When you’re ready to enjoy it again, the best method of reheating is in the oven at 350°F for about 15 minutes, or until heated through. A tip here: add a splash of water to maintain moisture!

Pro Tips

1. Don’t rush the sear: Let the salmon cook undisturbed during the initial sear; this builds a beautiful crust and enhances flavor.
2. Chop your veggies evenly: This ensures they cook at the same rate, so everything is perfectly tender by the end.
3. Experiment with spices: Feel free to add spices like smoked paprika or Italian herbs for an extra punch of flavor!

Flavor Experiments

1. Seasonal Twist: In the summer, try adding cherry tomatoes and zucchini for a refreshing seasonal touch.
2. Gourmet Edge: Swap out feta cheese for crumbled goat cheese for that creamy, tangy delight.
3. Playful Variation: Add a splash of balsamic glaze right before serving for a sweet balance to the savory elements.

Lessons from Past Flops

1. Don’t underseason: Forgetting salt can leave the dish bland. Don’t hesitate to taste as you go!
2. Overcooking the salmon: This can lead to dry fillets. Keep an eye on the baking time; the fish should be just cooked through and flaky.
3. Missing texture: If you skip toasting the pine nuts, you miss that wonderful crunch. Take that extra step for added depth!

What to Do with Leftovers

1. Orzo Salad: Combine leftover orzo and veggies with some chickpeas, a splash of lemon juice, and a bit of olive oil for a refreshing salad.
2. Salmon Wrap: Make a cozy wrap with your leftover salmon on a tortilla, pile on mixed greens, and drizzle with aioli for a lunch delight.
3. Stuffed Peppers: Use leftovers to stuff bell peppers; simply mix in some cooked quinoa and cheese, then bake until heated through.

Curious Cooks Ask

How long does it take to make Mediterranean Salmon and Orzo Skillet?

This dish generally takes about 30 minutes from prep to plate—perfect for a quick weeknight dinner!

Can I use a different type of fish?

Absolutely! You can swap the salmon for trout, halibut, or even a flaky white fish like cod. Just adjust the cooking time as needed.

Is orzo pasta gluten-free?

Traditional orzo is made from wheat flour; however, you can find gluten-free orzo made from rice or chickpeas at many grocery stores.

What’s the best way to ensure the salmon stays moist?

Monitor the cooking time closely and consider using a meat thermometer; salmon is best when cooked to an internal temperature of 145°F for the ideal moistness!