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Springtime salmon risoni

Dietitian Rachel Scoular
A bowl of salmon risoni served from a pan with lemon wedges

Risoni is the perfect base for this speedy one-pan dish

A bowl of salmon risoni served from a pan with lemon wedges

Risoni, also known as ‘orzo’ is a short-grain pasta that is quick to cook and the perfect base for this speedy one-pan dish. Using one dish means minimal washing up and ensures a super tasty, flavourful meal because the ingredients all cook together.

We’ve used seasonal produce that is often available from July onwards, but peaks in both quality and affordability during the spring season. Salmon and extra virgin olive oil are both excellent sources of heart-healthy monounsaturated fats and omega-3 fatty acids.

Just one serve of this dish will provide you with more than 100% of your recommended dietary intake (RDI) of omega-3. Not only that, but salmon is high in vitamin D, vitamin B12, potassium and magnesium, making it a true superfood!

Serves: 4
Prep time: 10 mins
Cook time: 20 mins

Related: Jessica Sepel's honey-soy salmon with veggies recipe

Credit: nib health insurance

Ingredients

  • 1 tsp extra virgin olive oil

  • 2 large skinless salmon fillets (approx. 300g)

  • 3 spring onions, finely sliced

  • 1 broccolini bunch, roughly chopped

  • 3 cups low-sodium vegetable stock

  • ¾ cup frozen green peas

  • 2 cups risoni

  • 2 lemons, 1 zested and 1 cut into wedges

  • ¼ cup dill, finely chopped

  • ½ tsp ground black pepper

  • 2 zucchinis, cut into thin strands

  • 3 cups baby spinach

Method

  1. 1

    Heat oil in a large frypan over medium heat. Add salmon and cook each side for 3-4 minutes, or until cooked to your liking. Remove salmon from pan and flake into pieces using a fork. Set aside.

  2. 2

    Add spring onion and broccolini to pan and cook lightly. Pour in stock, peas and risoni. Bring to the boil and cook for 10 minutes or until pasta is fully cooked and all liquid has evaporated.

  3. 3

    Add lemon zest, dill and pepper and stir. Add zucchini and spinach and cook for 2 minutes or until vegetables have softened. Return salmon to pan.

  4. 4

    Remove pan from heat and serve with lemon wedges.

Allergy advice: Dairy-free, nut-free.

Leftover guidelines: Leftovers can be stored in an airtight container in the fridge for up to two days afterwards. This dish is not recommended to be frozen. For more leftover storage tips and advice, check out our article, How long can I store leftovers in the fridge?

Looking for more delicious, healthy recipes? We’ve partnered with nutritionists and dietitians to create an exclusive range of meal ideas. Check out our dedicated recipe page for more.

Nutritional InfoServe
Energy1810 kilojoules or 433 calories
Fat Total13.2g
Protein27.7g
Saturated Fat2.7g
Carbohydrates Total48.3g
Sodium585mg
Sugars Total4.9g

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A portrait of Rachel Scoular in her kitchen

Dietitian Rachel Scoular

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at www.rachelscoular.com