Protein Swap | Salmon & Orzo Skillet Supper
with Green Beans & Kale
Cooking time
20 minutes
Servings
2/4
Calories
680 /serving
Watch how it all pans out perfectly without much fuss. This skillet supper tops the charts for both flavour and texture. The salmon flirts with South American chimichurri sauce for inspiration, with a fast marinade in lemon zest, garlic and parsley. Tiny beads of orzo pasta swell with butter, tomato paste and smoky, mustardy spices as they cook, joined by pre-chopped kale and green beans just this side of softened.
We will send you:
- 2 Sustainably-raised Atlantic salmon fillets (BAP-certified)
- 200g Green beans
- 120g Chopped kale
- 2 Garlic cloves
- 1 Bunch of parsley
- 1 Lemon
- 140g Orzo
- 30ml Tomato paste
- 30ml Vegetable demi-glace
- 9g Souvlaki Party spices (garlic, mustard, paprika, smoked paprika, coriander, cumin, kosher salt)
Contains: Milk, Mustard, Salmon, Sulphites, Wheat
You will need:
Small pot
Large pot
Zester
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Large pan (nonstick if possible)
Basting brush
Total Fat
27 g
Saturated Fat
7 g
Sodium
340 mg
Total Carb
73 g
Sugars
9 g
Protein
41 g
Fibre
10 g
Preparation
Mise en place
In a small pot (or kettle), bring 3 cups water (double for 4 portions) to a boil. Remove the stem ends of the green beans; cut crosswise into 1-inch pieces. Mince the garlic. Zest and juice the lemon. Roughly chop the parsley leaves and stems.
Prepare & cook the salmon
Pat the salmon dry with paper towel. In a medium bowl, make the sauce by combining the lemon zest (start with ½), ½ the garlic, ½ the parsley, a drizzle of oil, ½ the spices and S&P. In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the salmon* and cook, brushing with the sauce, 2 to 3 min. per side, until browned and cooked as desired.
Start the skillet
Meanwhile, in a large pot, heat a drizzle of oil and 1 tbsp butter (double for 4 portions) on medium-high. Add the orzo, tomato paste, remaining garlic and spices, and S&P. Sauté, 2 to 3 min., until the orzo is toasted. Add the demi-glace and boiling water. Reduce the heat to low and cook, covered, stirring occasionally, 8 min., until partially cooked.
Finish the skillet
To the pot of orzo, add the kale, green beans and S&P; stir well. Increase the heat to medium-low and cook, stirring constantly, 1 to 2 min., until the kale has wilted. Cover and cook, stirring occasionally, 3 to 5 min., until the orzo is al dente.
Finish & serve
To the pot of orzo, add the lemon juice and remaining parsley; stir well. Divide the skillet and salmon between your plates. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
