02/13/2026
Omega-3 fatty acids from salmon can help reduce triglycerides, a fat in your blood. Soluble fiber (from whole wheat orzo and broccoli) can help lower LDL or "bad" cholesterol" by binding to it and preventing absorption. It also helps control blood sugar and blood pressure. Overall, a high fiber diet can lower the risk of heart disease, stroke, and death from cardiovascular issues.
Ingredients:
- 1cup orzo, preferably whole-wheat
- 2 cups chopped broccoli (about
1/2 head)
- 3 tablespoons extra-virgin olive
oil, divided
- 1¼ pounds skin-on salmon fillet,
cut into 4 portions, patted dry
- ½ teaspoon salt, divided
- ½ teaspoon ground pepper, divided
- 4 tablespoons chopped fresh
herbs, such as tarragon, chives
and/or parsley
- 2 teaspoons lemon zest
- 1tablespoon lemon juice
Directions:
Step 1: Bring 2 quarts water to a boil in a large
saucepan. Add 1cup orzo and cook according to
package directions, adding 2 cups broccoli for
the last minute of cooking. Drain and rinse with
cold water.
Step 2: H eat 11/2 teaspoons oil in a large nonstick
skillet over medium-high heat. Sprinkle the 11/4
pounds of salmon with 1/4 teaspoon each salt and
pepper. Add to the pan, skin-side up and cook
until golden brown, 3 to 5 minutes. Flip and cook
until the flesh is opaque, 3 to 5 minutes, depending
on thickness.
Step 3: Whisk 2 tablespoons oil, herbs, 2 teaspoons
lemon zest, 1tablespoon lemon juice and the
remaining 1/4 teaspoon each salt and pepper in a
medium bowl. Add the orzo and broccoli; stir
until combined.
Step 4: Serve the orzo mixture with the salmon and
drizzle with the remaining 11/2 teaspoons oil.
