Mediterranean Greek Salmon with Orzo

February is National Heart Month, and one of the best ways to combat the risk factors of heart disease is in the kitchen. Meals that are good for your heart health don’t have to be boring or lacking in flavor, they can actually be quite tasty and delight much more than your taste buds. Dishes that incorporate heart-healthy fish, whole grains and fresh veggies will make eating healthy a pleasure. Packed with super foods like spinach and salmon, this Mediterranean Greek Salmon with Orzo is sure to deliver a delicious meal that’s not only good to your heart but your waistline as well!

One of the best diets to follow when you are trying to eat a heart-healthy diet is in fact the Mediterranean style diet. This sort of eating focuses on enjoying foods that combine healthy fats, leafy green vegetables and other seasonal favorites, and fiber-rich whole grains. These types of foods are great for lowering cholesterol and blood pressure, two factors that may potentially lead to heart disease.

A heart-healthy meal involves more than just tasty food. We all eat with our eyes first, before even picking up a fork. By adding colorful vegetables and varying textures to the plate, we can create something appealing to the eyes resulting in a meal that keeps our senses actively engaged during the dining experience.

This Greek Salmon and Orzo offers a pop of green from the spinach and red from tomatoes, along with bright yellow from the lemon and the beautiful pink from the salmon. Not only is this a feast for the heart, but for the eyes as well. Having a variety of texture on the plate will help the plate keep from becoming boring and may help discourage mindless eating. The combination of the meatiness from the fish, the chew of the orzo, and the creaminess of the feta creates enough variety to keep each bite interesting. Even the sense of smell is teased with this dish. Savory herbs with the salmon, brightness from the lemon zest, mixed with the saltiness from the cheese, you have accomplished a well-balanced, heart-healthy, and delicious dish.

Let’s get started. For this recipe you will need the following:

Ingredients

• 1 tablespoon lemon zest
• 2 teaspoons dried oregano
• 1 tablespoon olive oil divided
• 16 ounces of salmon (about 4 filets)
• 1 teaspoon salt
• ½ teaspoon black pepper
• 2 cups vegetable broth
• ½ cup whole-wheat orzo
• 1 cup cherry tomatoes halved
• 2 cups baby spinach roughly chopped
• ¼ cup feta cheese crumbles

Instructions

1. Preheat oven to 375 degrees and spray a baking sheet with non-stick cooking spray.
2. In a small mixing bowl, combine lemon zest, dried oregano and olive oil.
3. Place salmon portions on the prepared baking sheet and brush with the olive oil and lemon mixture.
4. Season with salt and pepper.
5. Cook salmon for 15-20 minutes or until firm and flaky.
6. While salmon is cooking, bring vegetable broth to a boil. Stir in the orzo and reduce to a simmer. Cover and cook for about 10 minutes, or until tender.
7. Spray a medium sized skillet with non-stick cooking spray and heat on medium heat. Once the pan is hot, add in the spinach and tomatoes. Sautee for 5-10 minutes or until wilted. Remove from heat and stir in the orzo.
8. Place the cooked orzo and veggies on a plate and top with the salmon. Sprinkle with the feta cheese. Squeeze on a little extra lemon juice if you want a little more zing!
9. ENJOY!

Recipe credit: https://skinnyms.com/mediterranean-greek-salmon-with-orzo-recipe/

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Written by: Lauren Foster