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Recipe: salmon skewers with lemon-parsley pesto

Focused on Health - June 2012

grill salmon skewersPlanning your next barbecue?  This recipe for salmon skewers should be a welcome guest. And, that’s not just because they taste good.

These salmon skewers also are good for you. That’s because salmon is a great source of disease-fighting vitamin D and omega-3 fatty acids. And, it’s a healthy alternative to red meat (including beef) and processed meats, which can raise your risk of diseases like cancer.

Ingredients

1/2 cup freshly grated Parmigiano-Reggiano cheese
1/2 cup fresh flat-leaf parsley leaves
1/4 cup fresh basil 
1/4 cup capers, drained
2 tsp. grated lemon rind
2 tsp. fresh lemon juice
1 garlic clove, minced
2 and 1/2 tbsp. extra virgin olive oil, divided
2 pounds skinless, boneless salmon fillets, cut into 1-inch chunks 
1/4 tsp. salt, divided
1/4 tsp. freshly ground black pepper
Cooking spray
4 cups hot cooked orzo
Parsley sprigs (if desired)

Preparation

  1. Prepare grill.
  2. Combine first 7 ingredients (cheese through garlic) in food processor. Add 1 ½ tablespoons oil to herb mixture; process until smooth, scraping sides. Set aside.
  3. Thread fish evenly on each of 16 skewers. Brush fish with remaining 1 tablespoon oil; sprinkle evenly with ¼ teaspoon salt and pepper. Arrange skewers on grill rack coated with cooking spray; grill 1 minute on each side or until desired degree of doneness. Remove skewers from grill, and keep warm.
  4. Combine orzo and remaining ¼ teaspoon salt, and toss well. Place ½ cup orzo on each of 8 plates. Place 2 salmon skewers on top of each plate of orzo. Garnish each plate with 1 tablespoon of the herb mixture. Garnish with parsley sprigs if desired.

Yield: 8 servings

Each serving provides:
Calories: 407
Total fat: 12.7 grams
Saturated fat: 2.6 grams
Carbohydrates: 43.3 grams
Protein: 29.2 grams
Fiber: 2.1 grams
Iron: 3 milligrams
Cholesterol: 58 milligrams
Sodium: 398 milligrams
Calcium: 87 milligrams

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