Zesty Salmon & Courgette Orzo

A delicious salmon and courgette orzo that the whole family will enjoy—especially pasta lovers! With tender salmon, creamy orzo, fresh lemon and mint, it’s a tasty and comforting meal for any day of the week.

Salmon is on the menu at least once a week in our house because it is rich in omega-3 fats. To keep mealtimes interesting and enjoyable for the whole family, this recipe offers a fresh and delicious way to serve it.

The light, zesty salmon is paired with comforting orzo, making it perfect for pasta lovers. Courgettes and broad beans add fibre and vitamins, while lemon and mint bring a refreshing flavour to the dish.

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What you need for 4 servings:

• 4 salmon fillets

• 2 courgettes

• 2 tbsp olive oil

• 1 onion finely chopped

• 2 garlic cloves finely chopped

• 300g orzo

• 1 litre vegetable stock

• 1 cup baby broad beans podded (use frozen when off-season)

• large handful each of mint leaves, shredded

• 2 lemons: one thinly sliced and one zested and juiced

  
  

The recipe:

1. Slice one of the courgettes into thin rounds. Heat 1 tbsp of the oil in a frying pan over a medium heat, put the lid on and fry the sliced courgettes, tossing occasionally, to soften and lightly brown.

2. Remove from the pan with a slotted spoon. Add the onion with ½ tbsp of oil. Turn down the heat slightly and cook for 5 mins to soften.

3. Preheat the oven to 210°C. Line an oven dish with parchment paper and place the salmon fillets inside. Drizzle with olive oil and top with a few thin slices of lemon and some fresh mint.

4. Grate the remaining courgette and add to the pan with the garlic, turn the heat up a little and cook for 5 mins until the courgette is just starting to soften.

5. Stir in the orzo, then pour in the stock. Bring to the boil, turn down to a simmer and cook for 10 mins, stirring occasionally, until the orzo is almost done.

6. Put the salmon in the oven and cook for 10 minutes.

7. Add the beans and courgette slices, then season to taste. Cover with a lid, reduce the heat and cook for 5 minutes. Stir in most of the mint, along with the lemon zest and juice. Divide between four plates, top with the remaining mint and serve with the salmon.

The benefits:

• Salmon provides omega-3 fats, which support brain and heart health.

• Courgettes and broad beans add fibre, vitamins and minerals to the meal.

Per serving:

Protein: 42 g | Fibre: 6 g

Also provides omega-3s.