Weight Loss Surgery Cookbook

144 Part II: Now You’re Cooking! Healthy and Hearty Dishes

Orzo and Salmon Salad

Orzo is pasta, and when mixed with fresh cucumbers, tomatoes, dill, and a light lemon

dressing, it complements the fresh broiled salmon. This dish, featured in the color sec-

tion, can be served warm or cold.

Stage: Regular foods

Preparation time: 10 minutes

Cooking time: 20 minutes

Yield: 6 servings (1 cup each)

(^1) ⁄ 2 medium cucumber, peeled, halved, seeds
removed, and cut into^1 ⁄ 2 -inch cubes (see
Figure 8-2)
4 plum tomatoes, cut into^1 ⁄ 2 -inch cubes
(^3) ⁄ 4 teaspoon salt, divided
(^3) ⁄ 4 cup dry orzo
3 tablespoons plus 2 teaspoons olive oil
2 tablespoons fresh lemon juice
(^1) ⁄ 3 cup chopped fresh dill
(^1) ⁄ 2 cup sliced mushrooms
(^1) ⁄ 2 cup diced red bell pepper
(^1) ⁄ 2 teaspoon black pepper, divided
1 pound salmon fillet, about 1 inch thick, cut
into 6 pieces
1 In a strainer, toss the cucumber, tomatoes, and^1 ⁄ 2 teaspoon of the salt and let drain for
15 minutes.
2 In a large pot of boiling, salted water, cook the orzo until just done, following the
package directions. Drain the pasta and rinse with cold water until the orzo is cool to
the touch.
3 Toss the orzo with 3 tablespoons of the olive oil, lemon juice, dill, mushrooms, red bell
pepper,^1 ⁄ 4 teaspoon of the black pepper, and the drained tomatoes and cucumbers.
4 Preheat the oven broiler. Coat the salmon with 2 teaspoons oil, the remaining
(^1) ⁄ 4 teaspoon salt, and the remaining (^1) ⁄ 4 teaspoon pepper.
5 Place the salmon on a baking sheet and broil on the top oven rack for 4 minutes. Turn
salmon over and broil an additional 4 minutes. The fish is done when it’s golden brown
outside and still translucent in the center and the meat flakes easily with a fork.
6 Plate orzo salad with the salmon pieces on top.
Per serving: Calories 254 (From Fat 104); Fat 12g (Saturated 2g); Cholesterol 43mg; Sodium 352 mg;
Carbohydrates 18g (Dietary Fiber 2g); Protein 20g; Sugar 3g.