Salmon, Asparagus, and Orzo Salad with Lemon-Dill Vinaigrette- Cooking Light

I had my mind set….a nice juicy Carnitas Burrito smothered in Enchilada Sauce from Bronco Burrito was going to be my dinner along with an ice cold beer. As I was scrolling down my Facebook Feed….”Cooking Light” happened, they posted a healthy recipe that was getting lots of rave reviews so I took it as a sign to go another day on a healthy meal… plus I wanted to cook ;).   Sometimes we have to push ourselves and it’s amazing how a healthy dish can be satisfying.   This dish does taste healthy with a nice lemony finish and it was good- low on salt, low on oil, low on feeling full….just hit the spot.  I love finding ways with Salmon, considering I cook it twice a week.  This one is a definite recipe keeper and I might even play with some flavor combination next time.  I think some crispy Panchetta would add just a tiny bit of more crisp to this dish that I would probably love. 😉  Don’t skip out on the Lemon Vinaigrette- it’s very light and barely noticeable in this dish- even with there being 1/3 cup of Feta in it. Also, I”m not big on Asparagus but it was good in this dish and my little girl cleaned her plate.  ;))

salmon salad


1 pound asparagus, trimmed and cut into 3-inch pieces
1 cup uncooked orzo (rice-shaped pasta)
1 (1 1/4-pound) skinless salmon fillet
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1/4 cup thinly sliced red onion


1. Preheat broiler.

2. Bring 6 cups water to a boil in a large saucepan. Add asparagus; cook 3 minutes or until crisp-tender. Remove asparagus from water with tongs or a slotted spoon, reserving water in pan. Plunge asparagus into ice water; drain and set aside.

3. Return reserved water to a boil. Add orzo, and cook according to package directions, omitting salt and fat.

4. While orzo cooks, sprinkle fillet evenly with salt and pepper. Place fish on a foil-lined broiler pan coated with cooking spray. Broil 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Using 2 forks, break fish into large chunks. Combine fish, orzo, asparagus, onion, and Lemon-Dill Vinaigrette in a large bowl; toss gently to coat.


MyRecipes is working with Let’s Move!, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

Cooking Light Fresh Food Fast

APRIL 2009

Nutritional Information

Calories 310
Caloriesfromfat 32 %
Fat 11 g
Satfat 3.2 g
Monofat 4.7 g
Polyfat 2 g
Protein 26 g
Carbohydrate 24.6 g
Fiber 2.2 g
Cholesterol 56 mg
Iron 1.4 mg
Sodium 333 mg
Calcium 67 mg

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s