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Poached Salmon in Orzo Broth (Cooking for 2)

Fishing for Nutrition?

You've heard of omega-3s and you may know that salmon is a super source. Omega 3s are a special kind of heart-smart fatty acid that helps to reduce risk of heart disease.

1 review

3 ratings - Click to rate

Welcome a new way to enjoy salmon--simmered and served in a delicious broth. From eatbetteramerica.

Prep Time:20 min

Start to Finish:1 hr

makes:2 servings

1	cup hot water
6	dried shiitake mushrooms (1/2 oz)
2	cups Progresso® reduced-sodium chicken broth (from 32-oz carton)
2	cloves garlic, finely chopped
3	tablespoons uncooked rosamarina or orzo pasta
1	salmon fillet (1/2 lb), skinned, cut into 2 pieces
1/4	cup sliced drained roasted red bell peppers
1	cup thinly sliced spinach leaves
3	tablespoons thinly sliced fresh basil leaves
2	medium green onions, sliced diagonally
	Shredded Parmesan cheese, if desired

1.	In medium bowl, pour hot water over mushrooms. Let stand about 20 minutes or until soft. Drain mushrooms, reserving liquid. Rinse with warm water; drain. Squeeze excess moisture from mushrooms. Remove and discard stems; cut caps into 1/2-inch strips.
2.	Strain mushroom liquid through fine wire mesh sieve or coffee filter into 4-quart Dutch oven. Stir in broth and garlic. Heat to boiling over medium-high heat. Stir in orzo; reduce heat. Add salmon. Simmer uncovered about 10 minutes or until salmon flakes easily with fork. Carefully remove salmon with slotted spatula; keep warm.
3.	Stir mushrooms, bell peppers, spinach, basil and onions into broth mixture. Cook about 2 minutes or until spinach is wilted and orzo is tender.
4.	Place a piece of salmon in each individual bowl; spoon vegetable-orzo broth over top. Sprinkle with cheese.

Nutritional Information

1 Serving: Calories 260 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 75mg; Sodium 640mg; Total Carbohydrate 20g (Dietary Fiber 3g, Sugars 4g); Protein 31g % Daily Value*: Vitamin A 60%; Vitamin C 35%; Calcium 8%; Iron 15% Exchanges: 1 Starch; 0 Other Carbohydrate; 1 Vegetable; 3 1/2 Very Lean Meat; 1 Fat Carbohydrate Choices: 1 MyPyramid Servings: 4 oz-equivalents Meat & Beans, 3/4 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

1 Review

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Tasty

This was really nice on a winter night--it felt like comfort food even though it is healthy food. I didn't care too much for the mushrooms, and the second time I made it I left them out and added more broth, and liked it much better. I also added celery the second round. I liked that it was very easy to prepare, and on the table fast!
Posted at 11:42 AM on February 9 2009 by queen_merla