One-Pan Salmon and Orzo

• 分量: 4 servings
• 調理時間: 20 minutes
• 総時間: 45 minutes

材料

4 (4-oz.) salmon fillets

Kosher salt

Freshly ground black pepper

1 tbsp. extra-virgin olive oil

1 shallot, diced

2 cloves garlic, minced

8 oz. orzo

1/4 c. red wine vinegar

2 c. low-sodium vegetable broth

1 tsp. dried oregano

Pinch crushed red pepper flakes

2 c. baby spinach

1 c. halved cherry tomatoes

1/2 c. crumbled feta

2 tbsp. freshly chopped herbs, such as basil, dill, and parsley

Lemon wedges, for serving

手順

Season salmon with salt and pepper.

In a large, deep sided skillet over medium heat, heat oil. Add salmon, skin side down and cook until salmon flakes easily with a fork or internal temperature reaches 140°, about 6 minutes per side. Remove salmon from skillet.

Add shallot and cook until soft, 5 minutes, then add garlic and cook until fragrant, 1 minute more. Add orzo and cook, stirring, 1 minute. Add vinegar and stir until evaporated. Add broth and scrape any brown bits from bottom of pan. Season with oregano, red pepper flakes, salt, and pepper. Bring to a simmer, then reduce heat and cook, covered, until orzo is tender 6 to 8 minutes. Lift lid and stir occasionally to ensure orzo isn’t sticking to the bottom of the pan.

Stir in spinach, tomatoes, feta, and herbs. Return salmon to skillet.

Serve with lemon wedges.

栄養

• カロリー: 561
• 脂肪総量: 24 g
• 飽和脂肪: 7 g
• トランス脂肪: 0 g
• コレステロール: 79 mg
• ナトリウム: 917 mg
• 炭水化物総量: 47 g
• 食物繊維: 4 g
• 糖質総量: 5 g
• タンパク質: 35 g