Diet Mediterranean Salmon Orzo Salad

Mediterranean Salmon Orzo Salad


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This Mediterranean impressed salmon orzo salad is a simple make-ahead wholesome lunch choice for the busy again to high school and work season.

Salmon Orzo Salad in a white bowl

This submit is sponsored by Bumble Bee Seafoods.

As we transition from summer time and get again to our fall routines, a wholesome fast lunch is a welcome addition to the week! And even higher, this recipe is prepared in underneath 10 minutes utilizing largely pantry staples!

What You’ll Want

Orzo (common, chickpea or different gluten-free)
Bumble Bee® Wild Caught Skinless and Boneless Pink Salmon
Grape tomatoes
Kalamata olives
Recent parsley
Further virgin olive oil
Salt and pepper

All ingredients for the salad laid out

Utilizing canned or pouch salmon makes this a simple meal – prepared in underneath 10 minutes!

Whereas the orzo cooks, whisk up the dressing in a big bowl and slice the olives and tomatoes.

I’m utilizing Bumble Bee® Wild Caught Boneless Skinless Pink Salmon on this recipe as a result of it makes getting tasty, protein-packed meals on the desk lots simpler. Open the pouch and add it to the bowl.

I grew up consuming canned salmon – method earlier than I ever tried baked or grilled salmon. So, it’s one of many meals I all the time have within the pantry.

As a dietitian, I typically get questions on comfort meals. Effectively, I can inform you that I be ok with this one.

Test the ingredient checklist. There’s solely salmon, water, and salt!

Canned salmon, or on this case salmon in a pouch, is nutritious, filled with protein, low in saturated fats, and excessive in “good” fat you’ve doubtless heard about – heart-healthy omega-3s.

Orzo salad in a white bowl

And right here’s one other nice purpose:

Since 1899, Bumble Bee Seafoods has been on a mission to indicate the world that there’s a Higher Solution to Seafood. The corporate not too long ago introduced new sustainability commitments, together with allocating $40 million over 5 years to causes that assist shield our oceans like minimizing plastic waste, offering different seafood choices, and inspiring sustainable fishing practices.

And I do know that lots of you come right here for plant-based choices. So, you may be completely satisfied to study that earlier this 12 months, Bumble Bee grew to become the primary and solely main seafood firm to start providing ocean-inspired, plant-based protein choices in a enterprise with Good Catch Meals. This effort to offer different and sustainable methods to take pleasure in ocean-inspired meals is a key pillar of Bumble Bee’s dedication to ocean well being. 

For recipes and product data go to .

What goes effectively with this salad?

This salad stands effectively by itself. However you possibly can add extra goodies to the combination.

Toss in a jar of drained marinated artichoke hearts, diced cucumber, and or a handful of crumbled feta cheese for a tangy chew. 

This salad is ideal for workday lunches, nevertheless it’s additionally a superb one to tackle picnics – solo or when your loved ones must get out of the home.

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


  • In the event you don’t occur to have a can or pouch of salmon, be happy to make use of canned tuna in the identical quantity. And naturally, in case you occur to have leftover baked or grilled salmon, you should utilize that too.
  • I’m utilizing common orzo right here, however a gluten-free pasta – particularly a chickpea one in any form would work.
  • Basil makes an awesome swap in case you don’t have recent parsley. Each are plentiful in residence gardens proper now. You should use even use each if you need.
  • I maintain lemons in the home. They final fairly a while within the fridge. However in case you don’t have lemons, you should utilize pink or white wine vinegar instead. 
  • To make this an precise pantry meal, use dried herbs for the recent parsley. The flavour shall be just a little completely different, but nonetheless scrumptious. For max impact, I’d add the herbs into the second step. Whisk these into the dressing to assist distribute the flavour all through the salad.

Mediterranean Salmon Orzo Salad

This Mediterranean impressed salmon orzo salad is a simple make-ahead wholesome lunch choice for the busy again to high school and work season.

Prep Time5 minutes

Cook dinner Time10 minutes

Complete Time10 minutes

Course: Salad

Delicacies: American, Mediterranean

Key phrase: canned salmon recipe

Servings: 6

Energy: 350kcal


  • ½ lb. orzo or any gluten-free pasta

For the dressing:

  • 1 lemon, juiced
  • ½ cup additional virgin olive oil 
  • 2 cloves garlic, minced or grated
  • ¼ tsp recent cracked black pepper
  • 1 tsp coarse salt

Remaining salad elements:

  • 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 recent parsley


  • Cook dinner the orzo in keeping with package deal instructions utilizing salted water.

  • Whereas the pasta cooks, whisk the lemon juice, olive oil, garlic, salt, and pepper in a big bowl or shake in a jar till effectively blended.

  • Drain the pasta. Add to the bowl with the salmon, tomatoes, olives, and parsley. Toss to mix. Serve heat or chilled.


Storage suggestions:
This salmon orzo salad will final just a few days within the fridge, making it excellent for weekday lunch meal prep.


Energy: 350kcal | Carbohydrates: 30g | Protein: 16g | Fats: 18g | Saturated Fats: 3g | Ldl cholesterol: 39mg | Potassium: 328mg | Fiber: 2g | Sugar: 2g | Iron: 1mg

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