Grilled Salmon with Avocado Mediterranean Salsa and Lemon-Herb Orzo
This refined dish features perfectly grilled salmon with a crispy herb crust, accompanied by a vibrant avocado Mediterranean salsa and aromatic lemon-herb orzo. The combination of tender fish, zesty salsa, and fragrant pasta creates a harmonious balance of flavors, textures, and aromas that elevate this easy-to-make meal to restaurant quality.
Equipment
- Grill (or grill pan)
- Medium saucepan
- Cutting board
- Chef’s knife
- Mixing Bowls
- Measuring cups and spoons
- Colander
- Fish spatula or regular spatula
- Microplane or zester
- Serving plates
Ingredients
Meat
- 4 fillets Skinless salmon (6 oz / 170g each) [680g total]
Produce
- 2 medium Roma tomatoes diced (about 1 cup / 150g)
- 1/2 English cucumber peeled and chopped (about 1 cup / 150g)
- 1/4 cup Red onions finely chopped [40g]
- 2 cloves Garlic minced (about 2 tsp / 6g)
- 1 medium Ripe avocado peeled and diced (about 150g)
- 1/4 cup Fresh parsley finely chopped [15g]
- 2 Tbsp Fresh dill finely chopped [6g]
- 2 Tbsp Fresh mint finely chopped [6g]
- 2 Lemons zested and juiced (about 4 Tbsp / 60ml juice and 2 Tbsp / 6g zest)
Condiments
- 2 Tbsp Capers drained and roughly chopped [20g]
- 1 Tbsp Honey [15ml]
- 1 tsp Dijon mustard [5ml]
Baking & Spices
- 1 tsp Dried oregano
- 1/2 tsp Smoked paprika
- Salt and freshly ground black pepper to taste
- 1 pinch Red pepper flakes optional
Oils & Vinegars
- 1/4 cup Extra virgin olive oil plus more for brushing grill [60ml]
Pasta & Grains
- 1 cup Dry orzo pasta [180g]
Dairy
- 1/3 cup Crumbled feta cheese [50g]
Instructions
Marinate the Salmon (Optional)
- 1. In a medium bowl, whisk together 2 Tbsp (30ml) olive oil, 1 Tbsp (15ml) lemon juice, 1 tsp dried oregano, 1/2 tsp smoked paprika, 1 minced garlic clove, salt, and pepper.2. Place salmon fillets in a shallow dish and pour the marinade over them. Let marinate for 15 minutes at room temperature.
Prepare the Lemon-Herb Orzo
- 1. Bring a medium saucepan of salted water to a boil.2. Add 1 cup (180g) of orzo and cook according to package instructions, usually about 8-10 minutes or until al dente.3. Drain the orzo in a colander and return it to the warm pot.4. Stir in 2 Tbsp (30ml) olive oil, 1 Tbsp lemon zest, 2 Tbsp (30ml) lemon juice, 2 Tbsp chopped parsley, 1 Tbsp chopped dill, and salt to taste. Cover to keep warm.
Grill the Salmon
- 1. Preheat your grill or grill pan to medium-high heat (about 400°F / 200°C).2. Remove salmon from marinade if used, or brush with olive oil and season with salt and pepper.3. In a small bowl, mix 2 Tbsp chopped parsley, 1 Tbsp chopped dill, and 1 Tbsp chopped mint.4. Press the herb mixture onto the top of each salmon fillet.5. Lightly oil the grill grates to prevent sticking.6. Place the salmon herb-side up on the grill and cook for about 4 minutes.7. Carefully flip and cook for an additional 2-3 minutes, or until the internal temperature reaches 145°F (63°C) and the fish flakes easily with a fork.8. Remove from the grill and let rest for 5 minutes.
Prepare the Avocado Mediterranean Salsa
- 1. In a large mixing bowl, combine the diced tomatoes, chopped cucumber, red onions, kalamata olives, capers, and remaining minced garlic.2. In a small bowl, whisk together 2 Tbsp (30ml) olive oil, 2 Tbsp (30ml) lemon juice, 1 Tbsp (15ml) honey, 1 tsp (5ml) Dijon mustard, and a pinch of red pepper flakes (if using).3. Pour the dressing over the vegetable mixture and gently toss to combine.4. Fold in the diced avocado, crumbled feta cheese, 1 Tbsp chopped mint, and remaining chopped parsley.5. Season with salt and pepper to taste.
Assembly and Serving
- 1. Divide the lemon-herb orzo equally among 4 serving plates (about 3/4 cup / 125g per serving).2. Place a grilled herb-crusted salmon fillet on top of the orzo on each plate.3. Generously spoon the Avocado Mediterranean Salsa over each salmon fillet and around the plate.4. Garnish with additional fresh herbs and lemon wedges if desired, and serve immediately.
Notes
– For a gluten-free option, use gluten-free orzo or substitute with quinoa.
– The salmon can be cooked in a skillet or oven if a grill is not available.
– Leftover salsa can be stored in an airtight container in the refrigerator for up to 2 days.
– For a lighter version, reduce the amount of olive oil and feta cheese.
Notes:
- For a lighter version, reduce the amount of olive oil in the salsa and orzo. You can also use less feta cheese or opt for a lower-fat variety.
- If you don’t have fresh herbs, dried herbs can be substituted at a ratio of 1 teaspoon dried for 1 tablespoon fresh.
- Store leftover salmon and salsa separately in airtight containers in the refrigerator for up to 2 days. The orzo can be stored for up to 4 days.
- To reheat, gently warm the salmon in a 275°F (135°C) oven until just heated through to avoid drying it out. The orzo can be reheated in the microwave or on the stovetop with a splash of water or broth.
- Fresh ingredients are crucial for the salsa to ensure the best flavor and texture.
Quick Tips:
- For crispier salmon skin, start cooking the fillet skin-side down and don’t flip until it easily releases from the grill.
- To prevent the orzo from becoming mushy, cook it al dente and rinse with cold water after draining to stop the cooking process.
- For a thicker salsa, drain the diced tomatoes and cucumbers before mixing with other ingredients.
- Marinate the salmon for up to 30 minutes for enhanced flavor, but not longer as the acid in the marinade can start to “cook” the fish.
Side Dish Suggestions:
- Grilled asparagus or zucchini
- Mixed green salad with a light vinaigrette
- Roasted cherry tomatoes
- Steamed broccoli with lemon
- Crusty whole grain bread for soaking up extra salsa
Nutritional Benefits:
- Salmon is rich in omega-3 fatty acids, which are beneficial for heart and brain health.
- Avocado provides healthy monounsaturated fats and fiber.
- The variety of vegetables in the salsa offers a range of vitamins and antioxidants.
- Orzo, especially if whole grain, contributes complex carbohydrates and additional fiber.
- Fresh herbs like parsley, dill, and mint are excellent sources of vitamins A and C.
Serving Suggestions:
- Portion size: 1 salmon fillet (6 oz / 170g) with about 1/2 cup salsa and 3/4 cup orzo per person.
- Serve the salmon on a bed of orzo with the salsa generously spooned over the top.
- Garnish with additional fresh herbs and lemon wedges for squeezing.
- Pair with a crisp white wine like Sauvignon Blanc or a light Pinot Grigio.
- For a non-alcoholic option, serve with sparkling water infused with lemon and mint.
Meal Prep Tips:
- The salsa can be prepared up to a day in advance, but add the avocado just before serving to prevent browning.
- Cook the orzo ahead of time and store it in the refrigerator. Reheat with a splash of water or broth and add the lemon and herbs just before serving.
- The herb mixture for the salmon can be prepared in advance and stored in the refrigerator for up to 2 days.
- Measure out and combine dry spices for the marinade ahead of time for quick assembly.
Customization Ideas:
- Vegetarian option: Replace salmon with grilled portobello mushrooms or thick slices of grilled halloumi cheese.
- Gluten-free: Substitute the orzo with quinoa or rice.
- Dairy-free: Omit the feta cheese or replace with a dairy-free alternative like marinated tofu cubes.
- Spice it up by adding red pepper flakes to the salsa or a sprinkle of smoked paprika to the salmon.
- For a different flavor profile, try using fresh cilantro instead of parsley in the salsa.
- Add pine nuts or chopped walnuts to the salsa for extra crunch and healthy fats.
