avec orzo cuit au four
Ciao bella! Ce saumon aux épices italiennes est accompagné d’orzo crémeux, de courge d’été et de parmesan pour un plat plein de fraîcheur. Mettez la table, versez-vous un verre de vin et régalez-vous!
Allergens
Utensils
Tags
Filets de saumon, sans la peau
285 g
Orzo
170 g
Tomato
80 g
Fromage Parmesan
0.25 cup
Assaisonnement italien
1 tbsp
Courgette
200 g
Ail
3 g
Citron
1 unit
Persil
7 g
Oignons verts
2 unit
Beurre non salé
1 tbsp
Huile
1 tbsp
Sel
2 tsp
Poivre
tsp
Before Starting, preheat the oven to 450°F. Wash and dry produce. Add 6 cups water and 2 tsp salt to a medium pot. (NOTE: Use same for 4 ppl.) Cover and bring to a boil over high heat. While the water comes to a boil, peel, then mince or grate garlic. Thinly slice green onions. Roughly chop parsley. Cut zucchini into 1/4-inch slices. Cut tomato into 1/4-inch pieces. Zest, then juice half the lemon. Cut remaining lemon into wedges.
Add orzo to the boiling water. Cook, uncovered, stirring occasionally, until tender, 6-8 min. While the orzo cooks, pat salmon dry with paper towels. Sprinkle over half the Italian Seasoning, then season with salt and pepper. When orzo is done, reserve 1/4 cup pasta water (dbl for 4 ppl), then drain and set aside.
Heat the same pot over medium. When hot,add 1 tbsp butter (dbl for 4 ppl) and swirl to melt. Add garlic. Cook, stirring often, until fragrant, 30 sec. Remove pot from heat,then add orzo, lemon zest, green onions, tomatoes, reserved pasta water, half the parsley, remaining Italian Seasoning and 1 tbsp lemon juice (dbl for 4 ppl). Season with salt and pepper. Stir to combine.
Transfer orzo mixture to a lightly-oiled 8x8-inch baking dish (9x13 for 4 ppl). Shingle zucchini slices overtop. Drizzle with 1/2 tbsp oil (dbl for 4ppl), then sprinkle with Parmesan. Bake in the middle of the oven, until zucchini is tender-crisp, 10-12 min.
While the orzo cooks, heat a large non-stick pan over medium heat. When hot, add 1/2 tbsp oil, then salmon. Pan-fry, until golden-brown and cooked through, 3-4 min per side.\*\*
When zucchini is tender-crisp, turn oven to a high broil. Broil in the middle of the oven, until cheese is golden-brown, 2-3 min. Divide salmon and baked orzo between plates. Sprinkle over remaining parsley. Squeeze over a lemon wedge, if desired.
3305
kJ
Energy (kJ)
790
kcal
Calories
30
g
Fat
9
g
Saturated Fat
88
g
Carbohydrate
14
g
Sugar
8
g
Dietary Fiber
46
g
Protein
85
mg
Cholesterol
360
mg
Sodium
avec écrasé de pommes de terre et brocoli à l'ail