Our Mediterranean Orzo with Salmon recipe is both delicious and nutritious. Featuring nutrient-dense salmon and baby spinach, this dish is complemented by a selection of ingredients renowned for their anti-inflammatory properties. The extra virgin olive oil (EVOO) used in this dish is packed with heart-healthy fats that help reduce inflammation, which we'll explore further in the following sections. Garlic and onions provide immune-supportive compounds, while fresh parsley and Italian herbs contribute antioxidants that combat oxidative stress. A squeeze of lemon adds a burst of vitamin C, boosting immune function, and tomatoes provide lycopene, a potent anti-inflammatory nutrient. Together, these ingredients create a flavourful meal that promotes health and well-being.
We recommend using Fantasea-salt as a healthier option, as it requires only a fraction of the amount compared to regular salt. This helps reduce overall sodium intake without sacrificing flavour. Click here to shop our range and experience ‘Down to Earth, Premium Quality’.
Salmon is loaded with omega-3 fatty acids, known for their powerful anti-inflammatory properties. These healthy fats can reduce inflammation and the risk of chronic diseases like heart disease and arthritis, while also supporting brain function and heart health. The high-quality protein, along with essential vitamins B12 and D, promotes overall well-being, while selenium helps protect against oxidative stress. Consuming salmon can also improve skin elasticity and hydration, making it not just delicious but a key ingredient in fighting inflammation and promoting long-term health.
SPINACH
Spinach is a powerhouse of essential nutrients, including vitamins A, C, K, iron, folate, potassium, protein, and fibre. Its high vitamin K content supports strong bones, radiant skin, and healthy hair, while also playing a role in reducing inflammation throughout the body. The combination of antioxidants, such as vitamin C and beta-carotene, helps combat oxidative stress and boosts immune function. Additionally, it contributes to healthy blood, enhances digestion, stabilises blood sugar levels, benefits brain and eye function, supports lung health, and assists with weight management, making this leafy green a valuable anti-inflammatory addition to your diet.
Extra Virgin Olive Oil (EVOO)
EVOO is highly valued for its strong anti-inflammatory properties, thanks to its rich content of monounsaturated fats and oleic acid, which reduce inflammation and oxidative stress in the body. Unlike refined oils, EVOO is free from chemical processing and heat, maintaining its natural polyphenols and antioxidants. It benefits cardiovascular health by lowering blood pressure and guarding against heart disease and can also assist with rheumatoid arthritis. Adopting a Mediterranean-style diet that includes EVOO is associated with lower risks of heart disease, cancer, neurodegenerative disorders, and type 2 diabetes. Beyond its health benefits, cooking with extra virgin olive oil not only enhances the flavour of your meals but also adds essential vitamins and nutrients while offering antibacterial effects and contributing to overall anti-inflammatory support.
SERVINGS: 4-6
- Salmon: 4-6 fillets
- Paprika: 1 tsp
- Fantasea-salt: 1 tsp
- Olive oil (EVOO): 3 tbsp
- Orzo: 300g
- Onion: 1 medium, diced
- Baby spinach: 120g
- Garlic: 3 cloves, minced
- Lemon: 2 lemons (20ml juice and zest from one, the other cut into wedges)
- Italian Herbs: 1 tsp
- White wine: 60ml (Choose a crisp, dry variety like Pinot Grigio or Sauvignon Blanc)
- Cherry tomatoes: 250g, halved
- Olives: 100g (Mix of green and Kalamata, halved)
- Artichokes: 100g (Marinated, quartered)
- Feta cheese (Greek style): 120g, cubed
- Parsley: Finely diced, enough for garnish
- Prepare the Salmon:
- Pat the salmon fillets dry with paper towels.
- Coat each fillet with a small amount of EVOO and sprinkle with paprika and Fantasea-salt.
- Cook the Orzo:
- Cook the orzo according to the package instructions. Drain and set aside.
- Sauté the Vegetables:
- Heat 1 tablespoon of EVOO in a large pan.
- Sauté diced onions until translucent.
- Add the baby spinach and cook until wilted.
- Blister the cherry tomatoes and add them to the bowl with the other vegetables.
- Cook the Salmon:
- Heat the pan well, add a little more EVOO, and place the salmon fillets skin-side up. Cook for 4 minutes on medium-high heat, then flip and cook for another 2-3 minutes, until the skin is crisp.
- Make the Lemon-Wine Sauce:
- Heat a little EVOO in a saucepan and briefly sauté the garlic until fragrant.
- Stir in lemon juice, zest, Italian Herbs, and white wine, allowing it to simmer.
- Add the olives and artichokes to heat through with the sauce.
- Combine and Garnish:
- Add the al dente orzo to the serving bowl.
- Pour the lemon-wine sauce over the orzo and stir well to combine.
- Gently toss in the feta cheese.
- Garnish with fresh parsley, then divide into bowls.
- Place a salmon fillet on top of each serving, add a lemon wedge, and serve.
- Searing salmon fillets in a hot pan initiates the Maillard reaction, creating a golden crust with enhanced flavours while keeping the interior tender. Use a non-stick pan for best results.
- For a tasty lunch the next day, consider adding chopped smoky chorizo to any leftovers.
- Incorporate chickpeas for added texture and protein, and capers for a briny kick.
- Replace tomatoes with capsicum for a different flavour profile.
- Swap orzo with your favourite style of rice.
- Use an equal amount of chicken or vegetable broth as a substitute for alcohol.
- 25 calories
- 2.7 g of protein
- 170 mg of calcium
- 2.1 mg of iron
- 30 mg of magnesium
- 210 mg of potassium
- 175 mcg of vitamin A
- 110 mcg of folate
- 25 mg of vitamin C
- 2.8 g of fibre
- 208 calories
- 20 g of protein
- 13 g of fat (of which 3.1 g are omega-3 fatty acids)
- 11 mg of calcium
- 0.5 mg of iron
- 27 mg of magnesium
- 363 mg of potassium
- 50 IU of vitamin D
- 0.9 mg of vitamin B6
- 12 mcg of vitamin B12
- 26 mcg of selenium