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You are here: Home / Recipes / Mediterranean Salmon Orzo Salad

Mediterranean Salmon Orzo Salad

September 8, 2020 by Marisa Moore

526 shares
Mediterranean Salmon Orzo Salad in a white bowl

This Mediterranean inspired salmon orzo salad is an easy make-ahead healthy lunch option for the busy back to school and work season.

Salmon Orzo Salad in a white bowl

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
Grape tomatoes
Kalamata olives
Fresh parsley
Lemon
Garlic
Extra virgin olive oil
Salt and pepper

All ingredients for the salad laid out

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.

Orzo salad in a white bowl

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.

Salmon Orzo Salad in a bowl with lemons and plates in background

Substitutions

  • 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!

salmon orzo salad in white bowl
Print Recipe

Mediterranean Salmon Orzo Salad

This Mediterranean inspired salmon orzo salad is an easy make-ahead healthy lunch option for the busy back to school and work season.
Prep Time5 mins
Cook Time10 mins
Total Time10 mins
Course: Salad
Cuisine: American, Mediterranean
Keyword: canned salmon recipe
Servings: 6
Calories: 350kcal
Author: Marisa Moore

Ingredients

  • 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

Instructions

  • 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.

Notes

Storage tips:
This salmon orzo salad will last a few days in the refrigerator, making it perfect for weekday lunch meal prep.

Nutrition

Calories: 350kcal | Carbohydrates: 30g | Protein: 16g | Fat: 18g | Saturated Fat: 3g | Cholesterol: 39mg | Potassium: 328mg | Fiber: 2g | Sugar: 2g | Iron: 1mg
526 shares

Filed Under: Blog, Recipes, Soup and Salad

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Comments

  1. Rose

    October 26, 2020 at 9:34 am

    One of the best pasta salad recipes I’ve had! Super easy to make and it lasts me throughout the week! I substituted gluten free pasta instead of orzo. Super good!

    Reply

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Marisa Moore

Hi! I'm Marisa, a registered dietitian nutritionist living in Atlanta, GA. I use this blog to share (mostly) vegetarian recipes, credible nutrition information and a peek into my Southern roots and travels!
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Marisa Moore, MBA.RDN.LD. | Registered Dietitian Nutritionist | Food and Nutrition Consultant | Speaker | Writer | Spokesperson

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