Salmon and Asparagus Orzo

Salmon and Asparagus Orzo is a pescatarian recipe with 4 servings. For $3.64 per serving, this recipe covers 32% of your daily requirements of vitamins and minerals. One portion of this dish contains approximately 31g of protein, 16g of fat, and a total of 491 calories. A mixture of low fat milk, orzo, dried dill weed, and a handful of other ingredients are all it takes to make this recipe so delicious. 12 people found this recipe to be yummy and satisfying. It works well as a main course. From preparation to the plate, this recipe takes roughly 30 minutes. It is brought to you by Kiss My Whisk. Taking all factors into account, this recipe earns a spoonacular score of 88%, which is great. Try Salmon, Asparagus, and Orzo Salad with Lemon-Dill Vinaigrette, Salmon Asparagus and Orzo Salad with Lemon Dill Vinaigrette (Five Ingredient Friday), and Asparagus Parmesan Orzo for similar recipes.

Servings: 4

 

Ingredients:

1 bunch of asparagus, cleaned and cut into 1" pieces

1 teaspoon cayenne, divided

2 teaspoons dried dill weed

2 tablespoons flour

3 garlic cloves, minced

1 teaspoon ground black pepper, divided

1 lemon

3/4 cup low fat milk

2 tablespoons olive oil

8 oz. uncooked orzo

1/4 cup parmesan cheese, grated

2 salmon filets (approx 3/4 lb each)

1 teaspoon salt, divided

Equipment:

stove

frying pan

whisk

Cooking instruction summary:

Cook orzo according to package directions.

Heat oil over medium high heat in large stovetop pan.

Season salmon with 1/2 teaspoon of salt, 1/2 teaspoon of black pepper and 1/2 teaspoon of cayenne. Place samon heated olive oil. Add garlic and asparagus to pan (placing around the salmon). Squeeze lemon over asparagus and salmon. Cover pan and cook for 5 minutes.

Flip salmon over and stir around asparagus. Season with remaining 1/2 teaspoon of salt, black pepper and cayenne, and 2 teaspoons of dill weed. Cook for an additional 4 to 5 minutes, or until salmon is just cooked through.

Remove salmon and asparagus. Break salmon into bite size pieces and cover to keep warm.

Add milk to pan, bring to simmer and whisk in flour. Once flour is whisked in, stir in parmesan cheese until it melts. Let simmer until sauce is desired consistency. If its too thin, let it simmer. If it's too thick, Add a little more milk.

Remove sauce from heat, stir in orzo, salmon and asparagus (along with any juices). Taste to see if additional seasoning is needed. I added a little salt and pepper.

 

Step by step:


1. Cook orzo according to package directions.

2. Heat oil over medium high heat in large stovetop pan. Season salmon with 1/2 teaspoon of salt, 1/2 teaspoon of black pepper and 1/2 teaspoon of cayenne.

3. Place samon heated olive oil.

4. Add garlic and asparagus to pan (placing around the salmon). Squeeze lemon over asparagus and salmon. Cover pan and cook for 5 minutes.Flip salmon over and stir around asparagus. Season with remaining 1/2 teaspoon of salt, black pepper and cayenne, and 2 teaspoons of dill weed. Cook for an additional 4 to 5 minutes, or until salmon is just cooked through.

5. Remove salmon and asparagus. Break salmon into bite size pieces and cover to keep warm.

6. Add milk to pan, bring to simmer and whisk in flour. Once flour is whisked in, stir in parmesan cheese until it melts.

7. Let simmer until sauce is desired consistency. If its too thin, let it simmer. If it's too thick,

8. Add a little more milk.

9. Remove sauce from heat, stir in orzo, salmon and asparagus (along with any juices). Taste to see if additional seasoning is needed. I added a little salt and pepper.


Nutrition Information:

Quickview
487k Calories
31g Protein
15g Total Fat
56g Carbs
84% Health Score
Limit These
Calories
487k
24%

Fat
15g
24%

  Saturated Fat
3g
21%

Carbohydrates
56g
19%

  Sugar
6g
7%

Cholesterol
53mg
18%

Sodium
746mg
32%

Get Enough Of These
Protein
31g
63%

Selenium
74µg
106%

Vitamin K
52µg
50%

Vitamin B12
2µg
50%

Vitamin B6
0.97mg
49%

Vitamin B3
9mg
46%

Manganese
0.88mg
44%

Phosphorus
437mg
44%

Vitamin B2
0.65mg
38%

Copper
0.63mg
31%

Vitamin B1
0.46mg
31%

Vitamin C
21mg
27%

Potassium
926mg
26%

Folate
103µg
26%

Iron
4mg
26%

Vitamin A
1266IU
25%

Vitamin B5
2mg
22%

Fiber
5g
22%

Magnesium
85mg
21%

Calcium
202mg
20%

Vitamin E
2mg
17%

Zinc
2mg
16%

Vitamin D
0.56µg
4%

covered percent of daily need
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