Salad - Salmon, Asparagus & Orzo Salad w/ Lemon-Dill Vinaigrette

By emp1438

With orzo pasta as a base, this salad makes for a hearty, filling meal that highlights the fresh flavors of asparagus and raw onion. If you use a bottled dressing, add a little dried dill to it, as the flavor is great with salmon

Ingredients

• Salad:
• 6 cups water
• 1 pound asparagus, trimmed and cut into 3-inch pieces
• 1 cup uncooked orzo (rice-shaped pasta)
• 1 (1 1/4-pound) skinless salmon fillet
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• Cooking spray
• 1/4 cup thinly sliced red onion
• Lemon-Dill Vinaigrette
• Lemon-Dill Vinaigrette:
• 1/3 cup (1.3 ounces) crumbled feta cheese
• 1 tablespoon chopped fresh dill
• 3 tablespoons fresh lemon juice
• 2 teaspoons extra-virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Details

Servings 6
Adapted from find.myrecipes.com

Preparation

Step 1

1. Preheat broiler.
2. Bring 6 cups water to a boil in a large saucepan. Add asparagus; cook 3 minutes or until crisp-tender. Remove asparagus from water with tongs or a slotted spoon, reserving water in pan. Plunge asparagus into ice water; drain and set aside.
3. Return reserved water to a boil. Add orzo, and cook according to package directions, omitting salt and fat.
4. While orzo cooks, sprinkle fillet evenly with salt and pepper. Place fish on a foil-lined broiler pan coated with cooking spray. Broil 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Using 2 forks, break fish into large chunks. Combine fish, orzo, asparagus, onion, and Lemon-Dill Vinaigrette in a large bowl; toss gently to coat.

Vinaigrette:
1. Combine all ingredients in a small bowl, stirring well with a whisk.

Nutritional Information for Vinaigrette
Calories:43 (80% from fat)
Fat:4g (sat 1.7g,mono 1.8g,poly 0.2g)
Protein:1.4g
Carbohydrate:1.2g
Fiber:0.1g
Cholesterol:8mg
Iron:0.1mg
Sodium:214mg
Calcium:48mg
Cooking Light Fresh Food Fast, Oxmoor House,APRIL2009

Nutritional Information for Salad
Calories:310 (32% from fat)
Fat:11g (sat 3.2g,mono 4.7g,poly 2g)
Protein:26g
Carbohydrate:24.6g
Fiber:2.2g
Cholesterol:56mg
Iron:1.4mg
Sodium:333mg
Calcium:67mg
Cooking Light Fresh Food Fast, Oxmoor House,APRIL2009