Mediterranean Salmon Orzo Salad

0
109

This Mediterranean impressed salmon orzo salad is a simple make-ahead wholesome lunch possibility for the busy again to highschool and work season.

Salmon Orzo Salad in a white bowl

This put up is sponsored by Bumble Bee Seafoods.

As we transition from summer season and get again to our fall routines, a wholesome fast lunch is a welcome addition to the week! And even higher, this recipe is prepared in below 10 minutes utilizing principally pantry staples!

What You’ll Want

Orzo (common, chickpea or different gluten-free)
Bumble Bee® Wild Caught Skinless and Boneless Pink Salmon
Grape tomatoes
Kalamata olives
Contemporary parsley
Lemon
Garlic
Further virgin olive oil
Salt and pepper

All ingredients for the salad laid out

Utilizing canned or pouch salmon makes this a simple meal – prepared in below 10 minutes!

Whereas the orzo cooks, whisk up the dressing in a big bowl and slice the olives and tomatoes.

I’m utilizing Bumble Bee® Wild Caught Boneless Skinless Pink Salmon on this recipe as a result of it makes getting tasty, protein-packed meals on the desk so much simpler. Open the pouch and add it to the bowl.

I grew up consuming canned salmon – method earlier than I ever tried baked or grilled salmon. So, it’s one of many meals I at all times have within the pantry.

As a dietitian, I usually get questions on comfort meals. Nicely, I can let you know that I be ok with this one.

Examine the ingredient record. There’s solely salmon, water, and salt!

Canned salmon, or on this case salmon in a pouch, is nutritious, stuffed with protein, low in saturated fats, and excessive in “good” fat you’ve seemingly heard about – heart-healthy omega-3s.

Orzo salad in a white bowl

And right here’s one other nice motive:

Since 1899, Bumble Bee Seafoods has been on a mission to point out the world that there’s a Higher Approach to Seafood. The corporate lately introduced new sustainability commitments, together with allocating $40 million over 5 years to causes that assist shield our oceans like minimizing plastic waste, offering different seafood choices, and inspiring sustainable fishing practices.

And I do know that a lot of you come right here for plant-based choices. So, you is likely to be joyful to be taught that earlier this 12 months, Bumble Bee turned the primary and solely main seafood firm to start providing ocean-inspired, plant-based protein choices in a enterprise with Good Catch Meals. This effort to supply different and sustainable methods to take pleasure in ocean-inspired meals is a key pillar of Bumble Bee’s dedication to ocean well being. 

For recipes and product data go to www.BumbleBee.com .

What goes effectively with this salad?

This salad stands effectively by itself. However you’ll be able to add extra goodies to the combination.

Toss in a jar of drained marinated artichoke hearts, diced cucumber, and or a handful of crumbled feta cheese for a tangy chew. 

This salad is ideal for workday lunches, however it’s additionally a great one to tackle picnics – solo or when your loved ones must get out of the home.

Salmon Orzo Salad in a bowl with lemons and plates in background

Substitutions

  • For those who don’t occur to have a can or pouch of salmon, be at liberty to make use of canned tuna in the identical quantity. And naturally, when you occur to have leftover baked or grilled salmon, you need to use that too.
  • I’m utilizing common orzo right here, however a gluten-free pasta – particularly a chickpea one in any form would work.
  • Basil makes a terrific swap when you don’t have contemporary parsley. Each are plentiful in dwelling gardens proper now. You should utilize even use each if you would like.
  • I preserve lemons in the home. They final fairly a while within the fridge. However when you don’t have lemons, you need to use pink or white wine vinegar as a substitute. 
  • To make this an precise pantry meal, use dried herbs for the contemporary parsley. The flavour can be just a little completely different, but nonetheless scrumptious. For optimum impact, I’d add the herbs into the second step. Whisk these into the dressing to assist distribute the flavour all through the salad.

Mediterranean Salmon Orzo Salad

This Mediterranean impressed salmon orzo salad is a simple make-ahead wholesome lunch possibility for the busy again to highschool and work season.

Prep Time5 minutes

Prepare dinner Time10 minutes

Complete Time10 minutes

Course: Salad

Delicacies: American, Mediterranean

Key phrase: canned salmon recipe

Servings: 6

Energy: 350kcal

Elements

  • ½ lb. orzo or any gluten-free pasta

For the dressing:

  • 1 lemon, juiced
  • ½ cup additional virgin olive oil 
  • 2 cloves garlic, minced or grated
  • ¼ tsp contemporary cracked black pepper
  • 1 tsp coarse salt

Remaining salad substances:

  • 2 – 5 oz. Bumble Bee® Premium Pink Salmon Skinless and Boneless Pouches
  • 1 cup grape tomatoes, halved
  • ¼ cup pitted black olives, drained and sliced
  • ½ cup roughly chopped contemporary parsley

Directions

  • Prepare dinner the orzo in line with bundle instructions utilizing salted water.

  • Whereas the pasta cooks, whisk the lemon juice, olive oil, garlic, salt, and pepper in a big bowl or shake in a jar till effectively blended.

  • Drain the pasta. Add to the bowl with the salmon, tomatoes, olives, and parsley. Toss to mix. Serve heat or chilled.

Notes

Storage ideas:
This salmon orzo salad will final a couple of days within the fridge, making it good for weekday lunch meal prep.

Vitamin

Energy: 350kcal | Carbohydrates: 30g | Protein: 16g | Fats: 18g | Saturated Fats: 3g | Ldl cholesterol: 39mg | Potassium: 328mg | Fiber: 2g | Sugar: 2g | Iron: 1mg