Many people swap out ground beef burgers for ground turkey burgers because of the obvious health benefits. Fewer calories, less fat including saturated fat with just as much protein.

But I love turkey burgers for another simple reason; their mild, neutral flavor makes it the prefect canvas for more interesting ingredient additions that would compete with beef.

Beef has its own distinct, powerful flavor that can often taste strange when competing ingredients are added to a burger. But turkey not only allows for the addition of fun ingredients like olives(!!), but is made better by them! If you love the flavors of Mediterranean food, you’ll love these. The olives and herbs give them a bit of texture, and the additions of feta and Worcestershire sauce elevate and deepen the flavor.

I show you two ways how to cook these Greek turkey burgers, either in the air fryer or in a cast iron skillet. You can make stove top turkey burgers (my preference), or use the cast iron on the outdoor grill. Either way, we recommend the cast iron because of how it more evenly cooks the burgers and locks juices in.

Why You’ll Love these Greek Turkey Burgers

• Juicy and tender – the most common issue with turkey burgers is they can dry out and become tough. These are truly the juiciest and most tender turkey burgers you can make, I promise!
• Full of flavor – skip boring salt and pepper and maybe garlic powder. These do have a few extra ingredients than you may be used to, but they make all the difference. These are flavorful burgers that taste great on their own or with your favorite bun and toppings.
• Lean and nutritious – while the differences between 93/7 ground turkey and ground beef are very similar, most burgers are made with fattier cuts of ground beef like 80/20. Most ground turkey sold in stores are 93/7 at minimum, so from the starting point turkey burgers tend to have fewer calories from fat, and just as much if not more protein.
• Great for meal prep – this recipe makes 6-8 burger patties, so plenty to enjoy throughout the week if making for your meal prep.

Ingredients for Ground Turkey Burgers

• 1.5 pounds 93/7 ground turkey. Most stores including Costco, package ground turkey in larger quantities, which is perfect for making a good amount of ¼ burgers. We do not recommend going leaner than 93/7.
• ¾ cup feta cheese, crumbled. You can use low-fat or full fat here, but do not use fat free.
• ¼ cup finely chopped Castelvetrano olives. These green olives are not to be confused with Manzanilla or other sharp and pungent green olives. Castelvetrano are buttery and mild, but still offer a distinct olive flavor. Don’t skip on these as they not only add flavor, but little bits of texture as well. They’re easily found in all markets.
• ¼ cup grated onion, white or yellow works best, but not red onion. Definitely grate on a box grater versus dicing, as this is our secret moisture weapon. Grated onions releases its juices into the ground turkey mixture and contributes moisture as it softens when cooked.
• 2 cloves of garlic, minced
• 1/4 cup fresh parsley, finely chopped. I love the way the fresh herbs not only adds flavor but creates visible spots of green in the burger!
• 2 tablespoons fresh mint, finely chopped. May sub out dill here if mint is not available
• 1 egg works as a binder
• 2-3 tablespoons Panko bread crumbs, just enough to add a little extra binding help, but not enough to make the burgers resemble the texture of meatloaf. Start with 2 tablespoons and if the mix is too wet and sticky, add a bit more.
• 1 tablespoon olive oil adds a bit of moisture to help keep patties juicy.
• 1 teaspoon Worcestshire sauce is incredibly helpful in adding depth and umami flavor. It’s the secret ingredient to many beef and poultry dishes.
• 1 teaspoon Dijon mustard (optional) the addition of both Dijon and lemon zest are just for a bit more flavor, however the burgers won’t be noticeably lacking if you want to simplify and skip.
• 1 teaspoon lemon zest (optional)
• 1 teaspoon dried oregano – helps lift that Mediterranean flavor vibe.
• ¾ teaspoon kosher salt
• ¼ teaspoon black pepper

How to make Grilled or stove Top Turkey Burgers

Mix Burgers

Whether you’re grilling or air frying the burgers, add all te ingredients to a large bowl, and mix till well combined, but not over-mixed. Over mixing may make the burgers tough.

Don’t Overmix

You should see large chunks of cheese in the mix, and it should be a slightly uneven texture.

Form Patties

Evenly divide up ground turkey mixture into 6 burgers. Form into a round patty, about ½″ thick. Set on a parchment lined baking sheet, and press a small indent into the center of the patty. Refrigerate patties for 20-30 minutes to make easier to handle when cooking.

Grill Indoors or Outdoors

Heat a cast iron skillet over medium-high heat on a gas stove or outdoor grill. Lightly spritz the skillet with cooking spray. Cook for 5-6 minutes per side, turning down flame to medium heat if the crust is getting too dark and internal temp isn’t yet reached. Cook until internal temp reaches 165 degrees f. Transfer to a serving platter and let rest for 3-5 minutes before serving.

Air Fried Turkey Burgers

If air frying is you preferred method of cooking, simply preheat your air fryer at 375 degrees for 3 minutes. Spritz the basket with a bit of cooking spray, and depending on the size of your basket, place the burger patties in a single layer. In my Ninja 5 quart, 2 patties fit perfectly without overcrowding.

Air fry the burgers 10-11 minutes at 375 degrees, flipping the burger over halfway through the cooking process. Internal temperature should still reach 165 degrees and you should allow them to rest 5 minutes before serving.

Patties Puff Up More with Air Fryer Turkey Burgers?

As you can see in the photo above, the air fryer burgers are smaller in circumference but are actually a bit taller than the pan grilled burgers.

In a cast iron skillet, the bottom cooks first and is physically held flat by the pan, so the burger spreads a bit instead of puffing. Unlike a skillet, an air fryer surrounds the burger with hot air. That even cooking encourages the proteins to contract toward the center from all directions, resulting in a “puffier” burger.

You can try making the patties flatter and wider, or not worry about it at all. The taste and texture were almost identical, and aside from the seared crust and shape, you wouldn’t be able to tell the difference between the two burgers.

Serving Suggestions

Because of the heavy Mediterranean flavors in this Greek turkey burger, we suggest skipping the usual American burger accompaniments and instead go with a light yogurt sauce and fresh veggies. Our favorite way to stack this burger:

• A slice of crisp romaine or other green leaf lettuce.
• Thinly sliced cucumbers.
• A zesty lemon garlic yogurt sauce or a classic tzatziki.
• Pickled red onions are a nice addition, as well as thinly sliced tomatoes or roasted red peppers.
• Air fried French fries or sweet potato wedges make a great side dish.
• A cold light beer or a refreshing glass of fruit tea to finish it off.
• Serve wrapped in a large lettuce leaf, or choose a nutritious whole grain bun. Our favorite are the Dave’s Killer Bread 21 Grain burger bun. They’re really soft and fluffy and don’t taste like a whole wheat bun, which can often be dry. They also have 6 grams of protein and are just 150 calories per serving.

Storing and reheating instructions

Because of the fresh herbs and feta, these store and reheat incredibly well. Still all the same flavor and won’t dry out even after a couple days! To store leftover Greek turkey burger patties, simply individually wrap in tin foil or parchment paper and store in the fridge for up to 4 days.

Air Fryer

Reheat at 350°F for 3–5 minutes, or until warmed through. This keeps the outside lightly crisp while reheating the center gently.

Microwave (Fastest)

Place the burger on a microwave-safe plate and cover loosely with a damp paper towel. Microwave in 30-second intervals until heated through. The damp towel helps prevent the turkey from drying out.

Skillet

Warm in a lightly oiled skillet over medium-low heat for 2–3 minutes per side, or until heated through.

To Freeze Cooked Burgers

• Allow the burgers to cool completely.
• Wrap each burger individually in plastic wrap or parchment paper.
• Place them in a freezer-safe bag or airtight container.
• Freeze for up to 3 months.

Thaw overnight in the refrigerator before reheating, or reheat directly from frozen by adding a few extra minutes to the cooking time.

More Ground Turkey & Beef Recipes

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Greek Ground Turkey Burgers (air fryer or pan grilled)

These juicy Greek turkey burgers are packed with feta, mint, green olives and herbs. Air fry or grill them for a lighter, high-protein burger that is anything but dry or boring.

Course Dinner

Cuisine American

Prep Time 15 minutes minutes

Cook Time 12 minutes minutes

Chill & rest time 25 minutes minutes

Total Time 52 minutes minutes

Servings 6 burgers

Calories 254kcal

Author Andrea Howe

Cost $15

Equipment

• 1 15 inch Cast Iron Skillet
• 1 Air Fryer

Ingredients

• 1.5 lbs Ground turkey 93% lean preferred
• ¾ cup Feta cheese crumbled
• ¼ cup Onion finely grated
• 2 Garlic cloves grated or minced
• ¼ cup Fresh parsley finely chopped
• 2 tablespoon Fresh mint finely chopped
• ¼ cup Green olives Castelvetrano preferred, finely chopped
• 1 large Egg
• 2 tablespoon Panko bread crumbs add 1 additional tablespoon if needed
• 1 teaspoon Worcestershire sauce
• 1 teaspoon Dijon mustard optional
• 1 teaspoon Lemon zest optional
• 1 teaspoon Dried oregano
• ¾ teaspoon Kosher salt
• ½ teaspoon Black pepper
• 1 tsbp Olive oil

Instructions

• In a large bowl, combine the ground turkey, feta, grated onion, garlic, parsley, mint, olives, egg, panko, Dijon, Worcestershire, lemon zest, oregano, salt, pepper and olive oil.
  1.5 lbs Ground turkey, ¾ cup Feta cheese, ¼ cup Onion, 2 Garlic cloves, ¼ cup Fresh parsley, 2 tbsp Fresh mint, ¼ cup Green olives, 1 large Egg, 2 tbsp Panko bread crumbs, 1 tsp Dijon mustard, 1 tsp Worcestershire sauce, 1 tsp Lemon zest, 1 tsp Dried oregano, ¾ tsp Kosher salt, ½ tsp Black pepper, 1 tsbp Olive oil
• Using your hands or a fork, gently mix just until everything is evenly combined. Try not to overmix, or the burgers can become dense.
• Divide the mixture into 6 equal portions and shape into burger patties, about ½-inch thick. Press a small indentation into the center of each patty to help them cook evenly.
• Place the patties on a plate or baking sheet and refrigerate for 20–30 minutes. This helps them firm up and hold their shape.
• Heat a large skillet, grill pan or outdoor grill over medium heat. Lightly oil the cooking surface.
• Cook the burgers for 5–6 minutes per side, or until golden brown and cooked through. Turkey burgers should reach an internal temperature of 165°F.
• Let the burgers rest for 3–5 minutes before serving.

Notes

Storage

Allow the turkey burgers to cool completely before storing. Store in an airtight container for up to 4 days.

Reheating:

Air Fryer: Reheat at 350°F for 3–5 minutes, or until warmed through. This keeps the outside lightly crisp while reheating the center gently.

Microwave (Fastest): Place the burger on a microwave-safe plate and cover loosely with a damp paper towel. Microwave in 30-second intervals until heated through. The damp towel helps prevent the turkey from drying out.

Skillet: Warm in a lightly oiled skillet over medium-low heat for 2–3 minutes per side, or until heated through.

Nutrition

Serving: 1burger patty | Calories: 254kcal | Carbohydrates: 6g | Protein: 27g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 125mg | Sodium: 685mg | Potassium: 315mg | Fiber: 1g | Sugar: 1g | Vitamin A: 440IU | Vitamin C: 5mg | Calcium: 57mg | Iron: 2mg

The post Ground Turkey Burgers (Air Fried or Grilled) appeared first on Howe We Live.

I developed these for the 4th of July this year because I had picked up the large Costco size shrimp cocktail platter, but didn’t feel like just bringing that to the block party.

I love assembling finger bite skewers as party appetizers because they are mess-free and allow for a variety of flavors and textures in one bite. And since I always have mini skewers on hand, I decided to make ke

Why you’ll love this shrimp appetizer

• Finally, a healthy party appetizer! It gets boring only ever having a fruit or veggie platter as the sole healthy option at a party. Usually the spread is a collection of decadent dips with chips or crackers and cheese and cured meat platters. These skewers are not only high in very lean protein, also low carb and low calorie.
• Quick and simple to assemble. A batch of 2 dozen of these are ready in about 20 minutes and require no cooking, assuming you purchase a shrimp cocktail platter.
• Light and refreshing, which is all you want when the heat dials up! Skip the cheesy gooey dip that feels too heavy on a hot day, and go for these instead.

Ingredients need for this cold shrimp appetizer

• 2 dozen cooked and chilled large shrimp. While you can make your own by grilling or sautéing at home, we love the simple flavor and ease of using poached shrimp from a store-bought platter.
• 1 firm mango, cut into 1″ cubes. Definitely choose a firm, medium-firm mango for this dish. If the mango is too ripe, it will be too soft to cut into clean cubes and could be too juicy.
• ½ English cucumber, cut into ½″ half moons. You’ll likely need a little less than half of a large cucumber, but I just enjoy munching on any extra sliced pieces.
• 24 small pieces of mint for garnish.

To make the cilantro lime sauce

• ¼ cup freshly squeezed lime juice
• ¼-1/3 cup good quality olive oil used for dressings and drizzling. I give a variation here depending on how tart you want your sauce to be. Start with a 1:1 ratio and see how you like the flavor. If too tart, add a bit more olive oil to smooth it out.
• 1 tablespoon each finely chopped cilantro and mint.
• 1 garlic clove, grated on a micro-plane for a smooth, fine texture.
• 1 teaspoon honey, adjust with a bit as needed for taste
• ½ teaspoon fine sea salt and ¼ teaspoon black pepper, again adjusting for taste.

Assembling mango and shrimp kebabs

Begin by making the sauce. Add the chopped herbs, lime juice, garlic, honey and salt and pepper to a small bowl, and mix well. Then slowly drizzle in the olive oil while whisking constantly, for about 30 seconds. Taste and adjust with additional oil, honey or salt and pepper as needed.

Set aside 2-3 tablespoons of the sauce to use for drizzling the mango shrimp skewers, and then add the shrimp to the remaining bow of sauce. Gently toss and if time allows, allow the shrimp to sit in the sauce for 15 minutes or so.

Using 4.5″ wooden appetizer skewers, begin assembling the shrimp kebabs appetizer. Put the ingredients in whichever pattern you’d like, but I started with a crisp slice of cucumber, then added the mango cube, followed by the shrimp. Finish it off with a small mint leave just for a tiny bit of herbiness, and a final slice of cucumber.

If using larger skewers, simply add additional ingredients until you’re happy with the result. I like this size skewer because it feels like an adequate bite and also is cost effective when managing ingredient quantities and producing enough skewers.

Place the assembled shrimp kebabs on a serving platter, and then drizzle with the remaining citrus sauce.

Serve these as their own standalone appetizer, or make a collection of fruity summer skewers including:

Watermelon and feta skewers with cucumber and tajin, melon ball skewers with prosciutto and pistachio, and strawberry caprese skewers.

Recipe Tips and Substitutions

• If you wish to cook the shrimp yourself, we recommend using a very mild and simple seasoning of just salt and pepper and sauteing or air frying till pink and cooked through. Allow to cool completely before assembling, as this is meant to be a cold shrimp appetizer. We really love the ease of using store-bought shrimp though, and the mild flavor that poaching lends.
• Try pineapple or nectarine instead of mango if you’d prefer.
• Swap out mint for a basil leaf.

Making Ahead and storing

To make ahead, assemble the skewers and cover and refrigerate until ready to serve. Drizzle with cilantro lime sauce just before serving.

To store leftovers, place in an airtight container and store in the fridge for up to 3 days. The appetizer should stay fresh for a couple of days, but past 3 days the cucumber and mango will start to wilt and dry out a bit.

More Easy Appetizers

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Mango Shrimp Kebabs (cold appetizer)

A refreshing and healthy no-cook appetizer, perfect for entertaining. With cold shrimp, mango and cucumber and a cilantro lime drizzling sauce, it's the perfect light finger food for any party.

Course Appetizer

Cuisine American

Prep Time 5 minutes minutes

Assembly 15 minutes minutes

Total Time 20 minutes minutes

Servings 12 servings

Calories 63kcal

Author Andrea Howe

Cost $15

Equipment

• 24 4.7 inch wood appetizer skewers

Ingredients

• 24 large Shrimp cooked and cooled
• ½ English cucumber cut into ½' half moons
• 1 Mango firm, peeled and cut into 1" cubes
• 24 Mint leaves small leaves or large leaves torn in half

For Cilantro Lime sauce

• ¼ cup Fresh squeezed lime juice
• ¼ cup Olive oil increase up to ⅓ cup to taste
• 1 tbp Cilantro finely chopped
• 1 tablespoon Mint finely chopped
• 1 teaspoon Honey
• ½ teaspoon Sea salt
• ¼ teaspoon Black pepper

Instructions

• Begin by making the sauce. Add the chopped herbs, lime juice, garlic, honey and salt and pepper to a small bowl, and mix well. Then slowly drizzle in the olive oil while whisking constantly, for about 30 seconds. Taste and adjust with additional oil, honey or salt and pepper as needed.
  ¼ cup Fresh squeezed lime juice, ¼ cup Olive oil, 1 tbp Cilantro , 1 tbsp Mint, 1 tsp Honey, ½ tsp Sea salt, ¼ tsp Black pepper
• Set aside 2-3 tablespoons of the sauce to use for drizzling the mango shrimp skewers, and then add the shrimp to the remaining bow of sauce. Gently toss and if time allows, allow the shrimp to sit in the sauce for 15 minutes or so.
  24 large Shrimp
• Using 4.5″ wooden appetizer skewers, begin assembling the shrimp kebabs appetizer, starting with a slice of cucumber, then added the mango cube, followed by the shrimp. Finish it off with a small mint leaf and a final slice of cucumber.
  ½ English cucumber, 1 Mango, 24 Mint leaves
• Place the assembled shrimp kebabs on a serving platter, and then drizzle with the remaining citrus sauce. Serve immediately

Notes

To make ahead, assemble the skewers and cover and refrigerate until ready to serve. Drizzle with cilantro lime sauce just before serving.

To store leftovers, place in an airtight container and store in the fridge for up to 3 days. The appetizer should stay fresh for a couple of days, but past 3 days the cucumber and mango will start to wilt and dry out a bit.

Nutrition

Serving: 2skewers | Calories: 63kcal | Carbohydrates: 1g | Protein: 4g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.001g | Cholesterol: 32mg | Sodium: 122mg | Potassium: 92mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 200IU | Vitamin C: 1mg | Calcium: 22mg | Iron: 0.3mg

The post Mango and Shrimp Kebabs Appetizer appeared first on Howe We Live.

We’re entering the soon to be empty nest era here in our house. With two kids off at college and a lone remaining teen at home, life feels a bit quieter and a tiny bit slower.

This is leaving more room and time to dedicate to cooking thoughtful dinners. Still simple techniques and ingredients, but taking the time to take a few extra steps to build phenomenal taste and texture.

And even when we do have a full house, we are feeding humans with broader taste palates who don’t mind or even enjoy, a few additional ingredients.

Bottom line? When you’ve been running at full speed for so long, raising kids and hectic schedules, it’s such a welcome relief when making dinner can now feel a little more calm, instead of a frantic race to the finish. I think you’ll love this one and even if life is still hectic and busy, know that this is still ready in about 45 minutes.

Why You’ll Love this MEditerranean Salmon Recipe

• Simple cooking techniques build better tasting dish! Searing the salmon first, infusing the orzo with flavor and gently finishing the salmon in one pan leads to tender, flaky fish and perfectly cooked orzo.
• Restaurant quality at home, in under 45 minutes. No matter what season of life you are in, we all deserve a really scrumptious dinner without spending hours in the kitchen.
• Healthy, high protein and well balanced dinner in one pan, with each serving being just around 500 calories.

Ingredients You’ll Need

• 4 salmon fillets, about 5 ounces each, skin removed
• 1 tablespoon olive oil
• ½ teaspoon kosher salt (or heaping ¼ teaspoon table salt)
• ¼ teaspoon freshly cracked pepper

For the Mediterranean ORZO & vegetables

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 1 medium zucchini, diced into half moons
• 3 cloves garlic, minced
• 1 cup dry orzo pasta
• ½ cup roasted red peppers, drained and chopped
• 1 can (14.5 ounces) diced tomatoes, with juices
• 2 cups low sodium chicken broth
• 1 teaspoon dried oregano
• ¼ teaspoon red pepper flakes, or to taste
• ⅓ cup kalamata olives, pitted and halved
• 2 tablespoons capers, drained
• ¼ teaspoon kosher salt (or heaping ⅛ teaspoon table salt), or to taste
• ¼ teaspoon freshly cracked pepper, or to taste

For Garnishing

• 2 tablespoons fresh lemon juice
• 2 tablespoons fresh parsley, chopped

How to Make Mediterranean Salmon

1. Step 1: Pat dry and then season both sides of the salmon filets with salt and pepper. Heat olive oil in a large skillet over medium high heat until it shimmers. Add the salmon fillets, and sear for 3 to 4 minutes without moving them. Flip carefully and sear the other side for another 2 to 3 minutes or until the internal temperature reaches 110°F to 115°F. Remove from the pan and set aside.

2. Step 2: Add another tablespoon of oil to the pan and add the diced onions. Cook over medium heat for 3 to 4 minutes, stirring occasionally, until the onion softens and turns translucent. Add the zucchini and cook for another 2 minutes, just until it starts to soften but still has a little bite. Add the minced garlic and cook for 30 seconds, stirring constantly so it doesn’t burn.
   

3. Step 3: Add the dry orzo to the skillet and stir for about 1 minute, letting it toast slightly in the pan drippings.

4. Stir in the chopped roasted red peppers, diced tomatoes with their juices, chicken broth, oregano, and red pepper flakes. Scrape the bottom of the pan as you stir to lift up any browned bits left from searing the salmon. Bring the mixture to a boil, then reduce the heat to a gentle simmer and cover the pan.

5. Step 5: Cook for 9 to 11 minutes, stirring once or twice to keep the orzo from sticking to the bottom of the pan. The orzo is done when it’s tender but still holds its shape, and most of the liquid has been absorbed.

6. Step 6: Stir in the kalamata olives and capers. Taste the orzo and adjust the salt and pepper as needed. Nestle the seared salmon fillets back into the orzo, and cover the pan again. Let everything sit over low heat for 3 to 4 minutes, just until the salmon is heated through and reaches an internal temperature of 145°F. Remove the pan from the heat.

Finishing the dish

Squeeze the fresh lemon juice over the entire skillet and sprinkle with chopped parsley as well as grated Parmesan cheese if desired, before serving directly from the pan.

Tips for Perfect Salmon & Vegetables Every Time

• To keep orzo from turning gummy when reheated, slightly undercook it during the initial simmer, since it will continue to soften as it sits and again when reheated. Store the orzo a touch firmer than you’d serve it fresh.
• Roasted red peppers are perfect in this dish because they add a smoky sweetness. Their soft texture can’t be matched as well with fresh red bell pepper.
• To tell when orzo is truly done, press a piece between your fingers or bite into it. It should be tender all the way through with no chalky center. The surrounding liquid should look creamy rather than watery or stiff.
• Capers and olives are both cured in salt or brine, so they bring a lot of sodium on their own. Taste the dish before adding additional salt, and lean on the lemon juice and red pepper flakes to round out the flavor.

Easy Recipe Variations & InGredient Swaps

• Salmon – swap for a firm white fish like cod or halibut, adjusting sear time down since they cook faster
• Orzo – swap for a gluten-free orzo or small pasta shape, checking package timing since cook time may vary
• Kalamata olives – swap for green olives or chopped Castelvetrano olives for a milder flavor
• Chicken broth – swap for vegetable broth to keep this pescatarian-friendly throughout
• Roasted red peppers – swap for fresh red bell pepper, diced small and added with the onion
• Lemon herb version – add extra lemon zest and a mix of fresh dill and basil instead of parsley for a brighter, herbier finish
• Spicy version – double the red pepper flakes and stir in a teaspoon of harissa paste with the broth for more heat
• Feta finish – crumble feta cheese over the top just before serving for a tangy, creamy contrast to the briny olives and capers

Storing, freezing and reheating instructions

Storage

Store leftover Mediterranean salmon orzo in an airtight container in the refrigerator for up to 3 days. For best texture, store the salmon and orzo together is fine, but keep portions in shallow layers rather than one deep stack so the orzo doesn’t continue absorbing liquid and turning mushy.

Reheat/Warming

Reheat Mediterranean salmon orzo gently on the stovetop over medium low heat with a splash of broth or water to loosen the orzo, stirring often. Microwave reheating works in 30 second bursts, stirring between each, to avoid overcooking the salmon. Salmon may appear more gray after microwaving.

Freeze/thaw

This dish freezes well for up to 2 months in an airtight, freezer safe container. Thaw overnight in the refrigerator before reheating on the stovetop, and expect to add a little extra broth since the orzo will have absorbed more liquid during freezing.

More Healthy Salmon Recipes

• Air Fryer Teriyaki Salmon Bites
• Salmon in Parchment Paper (en Papillote) with Vegetables
• Teriyaki Salmon Bowls
• Miso Butter Salmon
• Easy Garlic Butter Salmon

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Mediterranean Salmon Recipe with Orzo

A stovetop salmon dinner that comes together in one pan, with golden seared salmon resting on top of tomato and red pepper orzo loaded with olives, capers, zucchini, and onion. It's light, packed with protein, and ready in about 45 minutes with only one pan to clean.

Course Dinner

Cuisine Mediterranean

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4 servings

Calories 514kcal

Author Andrea Howe

Cost $15

Equipment

• 1 3 qt skillet

Ingredients

To cook the salmon

• 4 Skinless salmon filets about 5 ounces each
• 1 tablespoon Olive oil
• ½ teaspoon Kosher salt
• ¼ teaspoon Cracked black pepper

Orzo Ingredients

• 1 tablespoon Olive oil
• 1 medium Zucchini diced into half moons
• 1 medium Yellow onion diced
• 3 Cloves garlic minced
• 1 cup Orzo pasta
• ½ cup Roasted red peppers drained and chopped
• 14.5 ounces Canned diced tomatoes juices reserved
• 2 cups Chicken broth low sodium preferred
• 1 teaspoon Dried oregano
• ¼ teaspoon Red pepper flakes
• ⅓ cup Kalamata olives pitted and halved
• 2 tablespoon Capers drained
• ¼ teaspoon Kosher salt
• ¼ teaspoon Cracked black pepper
• 2 tablespoon Fresh squeezed lemon juice
• 2 tablespoon Fresh parsley chopped

Instructions

• Pat the salmon fillets dry with a paper towel. Season both sides with the salt and pepper.
  4 Skinless salmon filets, ½ tsp Kosher salt, ¼ tsp Cracked black pepper
This step matters because any extra moisture on the surface of the fish will steam instead of sear, and you will end up with pale, soft salmon instead of a golden crust.
• Heat 1 tablespoon olive oil in a large skillet over medium high heat for about 2 minutes, until it shimmers. Add the salmon fillets, flesh side down first, and sear for 3 to 4 minutes without moving them. Flip carefully and sear the other side for another 2 to 3 minutes or until the internal temperature reaches 110°F to 115°F. The salmon should be golden on the outside but still slightly underdone in the very center at this point, since it will finish cooking later in the warm orzo.
  1 tbsp Olive oil
• Remove the salmon from the skillet and set it aside on a plate.
• In the same skillet, add 1 tablespoon olive oil and the diced onion. Cook over medium heat for 3 to 4 minutes, stirring occasionally, until the onion softens and turns translucent.
  1 tbsp Olive oil, 1 medium Yellow onion
• Add the zucchini and cook for another 2 minutes, just until it starts to soften but still has a little bite. Add the minced garlic and cook for 30 seconds, stirring constantly so it doesn’t burn.
  1 medium Zucchini, 3 Cloves garlic
• Add the dry orzo to the skillet and stir for about 1 minute, letting it toast slightly in the pan drippings.
  1 cup Orzo pasta
• Stir in the chopped roasted red peppers, diced tomatoes with their juices, chicken broth, oregano, and red pepper flakes. Scrape the bottom of the pan as you stir to lift up any browned bits left from searing the salmon, since that's where a lot of the flavor is hiding. Bring the mixture to a boil, then reduce the heat to a gentle simmer and cover the pan.
  ½ cup Roasted red peppers, 14.5 ounces Canned diced tomatoes , 2 cups Chicken broth, 1 tsp Dried oregano, ¼ tsp Red pepper flakes
• Cook for 9 to 11 minutes, stirring once or twice to keep the orzo from sticking to the bottom of the pan. The orzo is done when it's tender but still holds its shape, and most of the liquid has been absorbed into a slightly saucy consistency rather than a dry one. If the orzo looks dry before it's fully tender, add a splash more broth or water and continue cooking.
• Stir in the kalamata olives and capers. Taste the orzo and adjust the salt and pepper as needed.
  ⅓ cup Kalamata olives, 2 tbsp Capers, ¼ tsp Kosher salt, ¼ tsp Cracked black pepper
• Nestle the seared salmon fillets back into the orzo, on top rather than pushed under, and cover the pan again. Let everything sit over low heat for 3 to 4 minutes, just until the salmon is heated through and reaches an internal temperature of 145°F at the thickest part. Remove the pan from the heat.
• Squeeze the fresh lemon juice over the entire skillet and sprinkle with chopped parsley before serving directly from the pan.
  2 tbsp Fresh squeezed lemon juice, 2 tbsp Fresh parsley

Notes

Storage: Store leftover Mediterranean salmon orzo in an airtight container in the refrigerator for up to 3 days. For best texture, store the salmon and orzo together is fine, but keep portions in shallow layers rather than one deep stack so the orzo doesn’t continue absorbing liquid and turning mushy.

 

Reheat/Warming: Reheat Mediterranean salmon orzo gently on the stovetop over medium low heat with a splash of broth or water to loosen the orzo, stirring often. Microwave reheating works in 30 second bursts, stirring between each, to avoid overcooking the salmon. Salmon may appear more gray after microwaving.

Nutrition

Serving: 1serving | Calories: 514kcal | Carbohydrates: 40g | Protein: 42g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 10g | Cholesterol: 96mg | Sodium: 1631mg | Potassium: 1368mg | Fiber: 4g | Sugar: 7g | Vitamin A: 645IU | Vitamin C: 35mg | Calcium: 110mg | Iron: 4mg

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