https://www.healthcentral.com/recipe/lemony-orzo-salad-with-flaked-salmon
Ulcerative ColitisUC and DietUC Cooking ClubOrzo Salad

Lemony Orzo Salad With Flaked Salmon

Simple pasta plus omega-rich salmon can soothe an angry belly.

Lemony Orzo Salad With Flaked Salmon
Jamie Vespa, R.D.

It looks a little like rice, but orzo is actually a form of short-cut white pasta, which is low in fiber and easy on UC bellies. Salmon offers omega-3 fatty acids EPA and DHA, which can help tame inflammation throughout the body. Get the scoop on how we developed our UC Cooking Club recipes!

Serving Size

Servings

4
Prep and Cook Time

Total Time

45 min

Ingredients

  • ⅓ cup sun-dried tomatoes packed in oil, plus 2 Tbsp. oil from jar, divided
  • 1 cup uncooked orzo
  • 2 cups lower-sodium vegetable broth
  • ½ tsp. kosher salt, divided
  • 2 cups fresh baby spinach
  • 1 Tbsp. fresh lemon juice
  • 2 (6-oz.) center-cut salmon fillets
  • ¼ tsp. black pepper
  • 2 Tbsp. fresh parsley leaves

Nutrition Information

Per serving: 375 calories; 14g fat; 2g saturated fat; 47mg cholesterol; 395mg sodium; 37g carbohydrate; 3g fiber; 23g protein; 3g sugar; 55mg calcium; 2mg iron; 577mg potassium

Directions

Step 1Heat 1 Tbsp. sun-dried tomato oil in a medium saucepan over medium-high. Add orzo; cook 2 minutes, stirring frequently. Stir in broth and ¼ tsp salt; bring to a boil. Cover, reduce heat, and simmer 10 to 12 minutes or until broth is mostly absorbed.

Step 2Remove pan from heat; let stand, covered, 5 minutes. Stir in spinach, sun-dried tomatoes, and lemon juice (spinach will quickly wilt).

Step 3Meanwhile, preheat broiler with oven rack 6 inches from heat. Brush salmon with remaining 1 Tbsp. sun-dried tomato oil, and season with remaining ¼ tsp. salt and black pepper. Place fillets, skin side down, on a foil-lined baking sheet. Broil to desired degree of doneness, 8 to 10 minutes. Remove fillets from foil using a metal spatula.

Step 4Remove and discard salmon skin; use a fork to gently pull apart flesh into large flakes; toss with orzo.

Step 5Divide orzo salad evenly between 4 plates; garnish with fresh parsley.

Jamie Vespa, R.D.

Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.

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