- LRN Recipe Box
- 7 Ingredients or Less
- Made with milk products
- Heart Healthy
- Low Calorie
- Low Carb
- Low Sodium
- President's Choice
Recipe developed by Emily Richards, PH Ec
© Heart and Stroke Foundation 2011
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1 salmon fillet (375 g/12 oz)
5 mL (1 tsp) chili powder
5 mL (1 tsp) grated lime rind
125 mL (1/2 cup) whole-wheat orzo pasta, uncooked
1 can (540 mL/19 oz) of red kidney beans, drained and rinsed
1 medium orange or yellow pepper, chopped
250 mL (1 cup) corn kernels, drained
2 medium tomatoes, chopped
45 mL (3 tbsp) chopped fresh parsley
175 mL (3/4 cup) medium spicy salsa
15 mL (1 tbsp) lime juice
Optional: small handful of chopped toasted almonds
Salmon, Bean, and Orzo Salad
Difficulty level: Intermediate
Protein: 20 g
Total fat: 7 g
Saturated fat: 1 g
Dietary cholesterol: 32 mg
Carbohydrate: 37 mg
Dietary fibre: 8 g
Sodium: 512 mg
Potassium: 739 mg
In small bowl, combine chili powder and lime rind and rub it all over the salmon fillet.
Place salmon, skin side down, on greased grill over medium high heat and close lid. Grill for about 10 minutes or until fish flakes easily when tested with fork. Remove to plate and set aside.
Meanwhile, in saucepan of boiling water, cook orzo for about 8 minutes or until tender but firm. Drain well and place in large bowl. Add beans, pepper, corn and tomatoes.
Remove skin from salmon and break apart into large chunks and add to bowl. Add parsley and toss gently to combine. Stir in salsa and lime juice and toss again. Sprinkle with almonds before serving (optional).
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.