Salmon Asparagus Orzo Salad
This Salmon Asparagus Orzo Salad provides 30g protein and 859 calories per serving across 4 servings. Quick prep on the stovetop makes this a reliable lunch option that you can portion into containers once. The balanced macros work well for maintaining fullness during training blocks without excess prep work.
Ingredients
- •Pasta, Orzo, White, Dry(240g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Asparagus(227g)
- •Salmon, Smoked, Hot-Smoked(113g)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Pine Nuts(120g)
- •Yellow Onion(80g)
- •Dill, Fresh(60g)
- •Olive oil(80g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(45g)
- •Mustard, Dijon(10g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Garlic(120g)
- •1 teaspoon fine sea salt
- •1/2 teaspoon black pepper
Instructions
- 1Cook the orzo in a large pot of generously-salted boiling water until it is al dente. Pour the orzo through a strainer and rinse with cold water until the pasta is chilled. Set aside until ready to use.
- 2Meanwhile, whisk together all of the lemon dressing ingredients together until combined.
- 3Heat the oil in a sauté pan over medium-high heat. Add the asparagus and cook for 4-5 minutes until crisp-tender. Remove pan from heat and set aside.
- 4In a large mixing bowl, combine the chilled orzo, cooked asparagus, salmon, Parmesan, pine nuts, red onion and dill. Drizzle evenly with the lemon dressing and toss until combined.
- 5Serve immediately, sprinkled with extra Parmesan and fresh dill if desired.
Nutrition — Per Serving
859
calories
30g
protein
53g
fat
- Carbohydrates
- 71g
- Saturated fat
- 8.4g
- Sodium
- 781 mg
- Dietary fiber
- 5.6g
4 servings per batch · ~308g each
Macro data sourced from USDA FoodData Central
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How much protein does Salmon Asparagus Orzo Salad have per serving?
Each serving delivers 30g of protein and 859 calories. The macro breakdown is 53g fat and 71g carbs per serving.
How long does Salmon Asparagus Orzo Salad take to prep?
This recipe has quick prep time and batch-makes 4 servings on the stovetop. You're prepping four complete lunches in one cooking session.
Is Salmon Asparagus Orzo Salad good for muscle gain?
At 859 calories per serving with a balanced 30g protein and 71g carbs, this recipe works well for a muscle gain phase where moderate caloric surplus and carb availability support recovery. The carbs provide fuel for training while salmon delivers protein and healthy fats.
