This Mediterranean inspired salmon orzo salad is an easy make-ahead healthy lunch option for the busy back to school and work season.
This post is sponsored by Bumble Bee Seafoods.
As we transition from summer and get back to our fall routines, a healthy quick lunch is a welcome addition to the week! And even better, this recipe is ready in under 10 minutes using mostly pantry staples!
What You’ll Need
Orzo (regular, chickpea or other gluten-free)
Bumble Bee® Wild Caught Skinless and Boneless Pink Salmon
Extra virgin olive oil
Salt and pepper
Using canned or pouch salmon makes this an easy meal – ready in under 10 minutes!
While the orzo cooks, whisk up the dressing in a large bowl and slice the olives and tomatoes.
I am using Bumble Bee® Wild Caught Boneless Skinless Pink Salmon in this recipe because it makes getting tasty, protein-packed meals on the table a lot easier. Open the pouch and add it to the bowl.
I grew up eating canned salmon – way before I ever tried baked or grilled salmon. So, it’s one of the foods I always have in the pantry.
As a dietitian, I often get questions about convenience foods. Well, I can tell you that I feel good about this one.
Check the ingredient list. There’s only salmon, water, and salt!
Canned salmon, or in this case salmon in a pouch, is nutritious, full of protein, low in saturated fat, and high in “good” fats you’ve likely heard about – heart-healthy omega-3s.
And here’s another great reason:
Since 1899, Bumble Bee Seafoods has been on a mission to show the world that there’s a Better Way to Seafood. The company recently announced new sustainability commitments, including allocating $40 million over five years to causes that help protect our oceans like minimizing plastic waste, providing alternative seafood options, and encouraging sustainable fishing practices.
And I know that many of you come here for plant-based options. So, you might be happy to learn that earlier this year, Bumble Bee became the first and only major seafood company to begin offering ocean-inspired, plant-based protein options in a venture with Good Catch Foods. This effort to provide alternative and sustainable ways to enjoy ocean-inspired food is a key pillar of Bumble Bee’s commitment to ocean health.
For recipes and product information visit www.BumbleBee.com .
What goes well with this salad?
This salad stands well on its own. But you can add more goodies to the mix.
Toss in a jar of drained marinated artichoke hearts, diced cucumber, and or a handful of crumbled feta cheese for a tangy bite.
This salad is perfect for workday lunches, but it’s also a good one to take on picnics – solo or when your family needs to get out of the house.
- If you don’t happen to have a can or pouch of salmon, feel free to use canned tuna in the same amount. And of course, if you happen to have leftover baked or grilled salmon, you can use that too.
- I’m using regular orzo here, but a gluten-free pasta – especially a chickpea one in any shape would work.
- Basil makes a great swap if you don’t have fresh parsley. Both are abundant in home gardens right now. You can use even use both if you want.
- I keep lemons in the house. They last quite some time in the fridge. But if you don’t have lemons, you can use red or white wine vinegar in its place.
- To make this an actual pantry meal, use dried herbs for the fresh parsley. The flavor will be a little different, yet still delicious. For maximum effect, I’d add the herbs into the second step. Whisk those into the dressing to help distribute the flavor throughout the salad.
You might also want to try these easy Sesame Ginger Lettuce Cups for an healthy lunch!
Mediterranean Salmon Orzo Salad
- ½ lb. orzo or any gluten-free pasta
For the dressing:
- 1 lemon, juiced
- ½ cup extra virgin olive oil
- 2 cloves garlic, minced or grated
- ¼ teaspoon fresh cracked black pepper
- 1 teaspoon coarse salt
Remaining salad ingredients:
- 2 – 5 oz. Bumble Bee® Premium Pink Salmon Skinless and Boneless Pouches
- 1 cup grape tomatoes, halved
- ¼ cup pitted black olives, drained and sliced
- ½ cup roughly chopped fresh parsley
- Cook the orzo according to package directions using salted water.
- While the pasta cooks, whisk the lemon juice, olive oil, garlic, salt, and pepper in a large bowl or shake in a jar until well blended.
- Drain the pasta. Add to the bowl with the salmon, tomatoes, olives, and parsley. Toss to combine. Serve warm or chilled.