Protein Swap | Speedy Lemony Salmon & Basil Pesto Orzo
with Broccoli & Cherry Tomatoes
Cooking time
10 minutes
Servings
2/4
Calories
780 /serving
Faster than a speeding salmon, this marvellous meal is cooked in mere minutes. Start by boiling up a portion of delicate orzo pasta, which you’ll coat in basil pesto for a bright accompaniment. Another bright idea: cook the broccoli to bright green in the same boiling water. Toss it in a pan with sautéed cherry tomatoes, garlic and butter, with a squirt of lemon for a juicy lift, and plate the whole shebang with flaky pan-seared salmon. A taste of sun and sea!
We will send you:
- 2 Sustainably-raised Atlantic salmon fillets (BAP-certified)
- 15ml Minced garlic
- 140g Cherry tomatoes
- 200g Broccoli florets
- 45ml Basil pesto
- 1 Lemon
- 140g Orzo
- 30ml Vegetable demi-glace
- 7.5g Olive Branch spices (garlic, red bell pepper, dried black olives, basil, oregano, salt, parsley, lemon powder, sunflower oil, black pepper)
Contains: Cashews, Milk, Salmon, Wheat
You will need:
Medium pot
2 Large pans (non-stick if possible)
Strainer
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Total Fat
40 g
Saturated Fat
12 g
Sodium
520 mg
Total Carb
68 g
Sugars
8 g
Protein
40 g
Fibre
6 g
Preparation
Boil the orzo & broccoli
Bring a medium pot of salted water to a boil. Add the orzo and boil, 9 to 10 min., until al dente. In the final 3 to 4 min., add the broccoli (halve if large). Drain and rinse. Return to the pot and add the pesto, a drizzle of oil, ⅓ of the spices and S&P; stir well.
Sauté the tomatoes
Meanwhile, in a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the tomatoes and S&P. Sauté, 2 to 3 min., until beginning to soften.
Make the sauce
Quarter the lemon. To the pan of tomatoes, add the juice of 2 lemon wedges, 2 tbsp butter (double both for 4 portions), the garlic, and demi-glace. Cook, stirring occasionally, 2 to 3 min., until the tomatoes have softened.
Combine the orzo
To the pan of sauce, add the orzo and broccoli. Cook, stirring frequently, 1 to 2 min., until warmed through and combined.
Cook the salmon
Pat the salmon dry with paper towel; season with S&P. In a second large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the salmon* and cook, 2 to 3 min. per side, until browned and cooked as desired.
Plate your dish
Divide the orzo and salmon between your plates. Drizzle with oil. Garnish with the remaining lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
