avec orzo gratiné
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 dégustez!
Allergens
Utensils
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
Citron
1 unit
Persil
7 g
Oignons verts
2 unit
Beurre non salé
1 tbsp
Poivre
tsp
Before Starting, preheat the oven to 450°F. Wash and dry produce. Add 6 cups water and 1 tsp salt to a medium pot. (NOTE: Use same for 4ppl.) Cover and bring to a boil over high heat. Meanwhile, 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.
To boiling water, add orzo. Cook, uncovered, stirring occasionally, until tender, 6-8 min. Meanwhile, 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 4ppl), then drain and set aside.
Using the same pot, reduce heat to medium. When the pot is hot, add 1 tbsp butter (dbl for 4ppl) and swirl to melt. Add garlic. Cook, stirring often, until fragrant, 30 sec. Remove pot from heat, then add cooked orzo, lemon zest, green onions, tomatoes, reserved pasta water, half the parsley, remaining Italian seasoning and 1 tbsp lemon juice (dbl for 4ppl). Season with salt and pepper. Stir to combine.
Transfer orzo mixture to a lightly-oiled 8x8-inch baking dish. Shingle zucchini slices over orzo. Drizzle over 1/2 tbsp oil, then sprinkle over Parmesan. Bake in middle of oven, until zucchini is tender-crisp, 10-12 min.
Meanwhile, heat a large non-stick pan over medium heat. When the pan is hot, add 1 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 middle of 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.
3222
kJ
Energy (kJ)
770
kcal
Calories
33
g
Fat
10
g
Saturated Fat
78
g
Carbohydrate
6
g
Sugar
7
g
Dietary Fiber
47
g
Protein
30
mg
Cholesterol
860
mg
Sodium