avec orzo cuit au four
Ciao bella! Du saumon aux épices italiennes, de l’orzo crémeux, des courgettes et du parmesan sont les vedettes dans ce plat léger et délicieux. Mettez la table, versez-vous un verre de vin et régalez-vous!
Allergens
Utensils
Tags
Filet de saumon, avec la peau
250 g
Orzo
170 g
Tomato
80 g
Fromage Parmesan
0.25 cup
Assaisonnement italien
1 tbsp
Courgette
200 g
Gousses d'ail
2 unit
Citron
1 unit
Oignons verts
2 unit
Beurre non salé
1 tbsp
Huile
1 tbsp
Sel
0.125 tsp
Poivre
0.125 tsp
Before starting, preheat the oven to 450°F. Wash and dry all produce. Add 6 cups water and 2 tsp salt to a medium pot (use same for 4 ppl). Cover and bring to a boil over high heat. Meanwhile, peel, then mince or grate garlic. Thinly slice green onions. Cut zucchini into 1/4-inch rounds. Cut tomato into 1/4-inch pieces. Zest, then juice half the lemon (whole lemon for 4 ppl). Cut any remaining lemon into wedges.
Add orzo to the boiling water. Cook uncovered, stirring occasionally, until tender, 6-8 min. Meanwhile, pat salmon dry with paper towels. Sprinkle half the Italian Seasoning over salmon, then season with salt and pepper. When orzo is done, reserve 1/4 cup pasta water (dbl for 4 ppl), then drain orzo and set aside.
Heat the same pot over medium. When hot, add 1 tbsp butter (dbl for 4 ppl), then swirl the pot until melted. Add garlic. Cook, stirring often, until fragrant, 30 sec. Remove the pot from heat, then add orzo, lemon zest, green onions, tomatoes, reserved pasta water, remaining Italian Seasoning and 1 tbsp lemon juice (dbl for 4 ppl). Season with salt and pepper, then stir to combine.
Transfer orzo mixture to a lightly-oiled 8x8-inch baking dish (9x13-inch for 4 ppl). Layer zucchini rounds over top. Drizzle with 1/2 tbsp oil (dbl for 4 ppl), then sprinkle with Parmesan. Bake in the middle of the oven until zucchini is tender-crisp, 10-12 min.
Meanwhile, heat a large non-stick pan over medium heat. When hot, add 1/2 tbsp oil (dbl for 4 ppl), then salmon, skin-side down. Pan-fry until golden-brown and cooked through, 2-3 min per side.**
When zucchini is tender-crisp, switch the oven to high broil. Broil orzo bake in the middle of the oven until Parmesan is golden-brown, 2-3 min. Divide salmon and orzo bake between plates. Squeeze a lemon wedge over top, if desired.
740
kcal
Calories
29
g
Fat
8
g
Saturated Fat
81
g
Carbohydrate
12
g
Sugar
8
g
Dietary Fiber
43
g
Protein
76
mg
Cholesterol
470
mg
Sodium
avec quartiers de pommes de terre et oignons caramélisés
avec sauce BBQ blanche, maïs au beurre et pommes de terre croustillantes