Salmon and Kale Orzo Salad
Salmon and Kale Orzo Salad blends tender orzo with blanched kale for a fresh, toothsome bite, balanced by smoky flakes of salmon. Dried cherries add tart sweetness, while toasted pine nuts bring buttery crunch, finished with lemon and ricotta salata for a bright, savory finish. Ideal for a light lunch or a make-ahead potluck dish served at room temperature.
- Prep10 mins
- Cook15 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Salmon and Kale Orzo Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 26 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 47 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 59
- Heart Health
- 69
- Metabolic
- 39
- Digestive
- 35
- Inflammatory
- 33
- Performance
- 40
- General Wellness
- 1
Bring a large pot of salted water to a boil over high heat. Add orzo and cook until tender, 8 to 10 minutes. Drain and spread it onto a large baking sheet. Drizzle the orzo with 3 tablespoons olive oil, toss, spread it out again, and let it cool, about 30 minutes.
- 2
When the orzo is cool, transfer it to a large serving bowl. Set aside.
- 3
Bring a large pot of salted water to a boil over high heat. Blanch the kale in the boiling water for about 30 seconds. Drain the kale and submerge it in a bowl of ice water. Drain again and blot dry.
- 4
Add the kale to the orzo along with 1/4 cup olive oil, dried cherries, pine nuts, lemon juice, salt, and pepper. Toss gently to combine. Top with flaked salmon. Shave ricotta salata cheese over the top and serve immediately.
- Calories 449.32 kcal High 22%
- Protein 16.54 g Good Source 33%
- Carbohydrate 73.89 g 27%
- Total Fat 11.34 g Moderate 15%
- Saturated Fat 2.19 g Moderate 11%
- Trans Fat 0.04 g High --
- Cholesterol 10.34 mg Low Source 3%
- Sodium 206.58 mg Moderate 9%
- Dietary Fiber 4.81 g Moderate 17%
- Total Sugars 6.12 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 96.93 mg Low Source 7%
- Iron 3.47 mg Moderate 19%
- Potassium 249.99 mg Low Source 5%
- Vitamin A 257.09 mcg Good Source 29%
- Vitamin C 56.97 mg Good Source 63%
- Vitamin D 0.02 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
- Sesame
About This Recipe
Salmon and Kale Orzo Salad is an American dinner recipe made with 10 ingredients. It takes about 25 mins, serves 6, and is rated easy. Key ingredients include Black Pepper, Dried Cherry, Extra Virgin Olive Oil, and Kale. Each serving provides about 449.32 kcal, and is a good source of protein.
Recipe Questions
- What is Salmon and Kale Orzo Salad?
- It is an American salad recipe made with 10 ingredients, usually served for dinner or lunch or salad.
- What is Salmon and Kale Orzo Salad made of?
- The main ingredients are Black Pepper, Dried Cherry, Extra-Virgin Olive Oil, Kale, Lemon Juice. The full list of 10 is above.
- What goes well with Salmon and Kale Orzo Salad?
- Explore these American side-dish recipes.
- How long does it take to make Salmon and Kale Orzo Salad?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 449.32 kcal. The full nutrition breakdown is above.
- Is Salmon and Kale Orzo Salad easy to make?
- This recipe is rated easy, with 10 ingredients and 4 steps.
- Is Salmon and Kale Orzo Salad healthy?
- Salmon and Kale Orzo Salad has an easyChef Pro health score of 45/100. Per serving, it provides 449.32 calories and 16.54 g of protein, or 33% of the Daily Value. It is a good source of vitamin A and vitamin C. Worth noting per serving: sodium at 206.58 mg (9% of the Daily Value) and saturated fat at 2.19 g (11% of the Daily Value). It contains Fish, Milk, Wheat, Gluten and Sesame, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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