A delicious salad with seasoned pieces of salmon, roasted maple sweet potato cubes, corn and cooked orzo, which is great just as it is or with some mixed baby greens.
Salmon Orzo Salad
Whenever I buy some salmon I try and buy a big enough fillet that I have some leftover to use in salads for lunch. I love salmon, it has such great flavour and can be enjoyed hot or cold.
So quick to cook too by just adding your favourite seasonings and baking in the oven or can even be air fried. Here are some of my favourite Salmon Recipes
Ingredients for Salmon, Sweet Potato, Corn and Orzo Salad
In this delicious salad, I use the following ingredients:
- sweet potato
- olive oil
- maple syrup (or honey)
- cooked seasoned salmon
- sweet corn
- seasonings: paprika, chilli flakes (red pepper flakes) salt and black pepper
- olive oil spray
See the recipe card for full quantities.
Once all the ingredients are prepared, it's all tossed together in a large bowl for an ultimate salad that is delicious served hot or cold.
Don't have some cooked seasoned salmon on hand? No worries, salmon is really quick and easy to cook.
Just get a nice piece of salmon fillet, sprinkle the top evenly with you favourite seasoning - cajun, taco, all purpose or even just a little paprika, garlic and onion powder. Don't forget a good pinch of salt and black pepper which is a must. Spray over the top with some low calorie spray
and you can either bake in the oven on a baking tray at 200c/180c/400f or gas mark 6 for approx 8-10 mins or can be cooked in a air fryer at 390f for approx 8 minutes.
Can I use canned Salmon in place of fresh?
While canned salmon will probably be okay in this recipe if it's all you have, fresh is definitely best for that flavour. As it will take on all the flavours of whatever seasoning you add to it. Fresh cooked salmon is much more tender and has an almost buttery texture.
Maple Roasted Sweet Potato
Maple syrup may seem like an odd ingredient to add to sweet potato which of course is already slightly sweet, but it really is so so good.
The maple syrup caramelizes as the sweet potato roasts and just gives it a burst of additional flavour with the olive oil and seasonings.
Mixed with the ingredients in the salad it's just the perfect combination.
Maple syrup is best for the roasted sweet potato, but honey will work as a substitute if you can't easily find maple syrup local to you.
What is orzo?
Orzo is a small thin rice shaped pasta also called risoni and because of its size and shape is perfect in salads and soups.
If you can't get orzo, any small shaped pasta will be fine. Israeli or pearl couscous would also be a great substitute.
Typically Orzo is cooked in boiling salted water just the same way you would any pasta, but for this recipe I like to cook it in some stock for additional flavour.
You can even get some orzo now that is made from red lentils or chickpeas which is a great alternative for some extra protein in recipes. Just make sure you check the packaging for how to cook if you wish to use that, as timing to cook may vary.
Additional Salad Add-ins
If you are enjoying this salad straight away then toss through a few handfuls or your favourite baby greens, however if you are not enjoying the salad all at once I recommend just added the greens to the side as I have in the picture above. That way any greens you add don't go all soggy in the salad.
Another way I love to serve this orzo salad is by drizzling it with some mayo and spicy honey. So yummy!!!
But it would pair well with any of your favourite salad ingredients like:
- Red Onion
More Salad Recipes You'll Love
Looking for some more low calorie salad recipes? Check out these:
- Brussels Sprouts Salad with Almonds, Apple and Cranberries
- Mexican Chopped Salad
- Roasted Butternut Squash Chicken Quinoa Salad
- Hawaiian Pasta Salad
- Tuscan Chicken Salad
- Roasted Vegetables and Ham Couscous Salad
- Greek Pasta Salad
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more..
All recipes on Slimming Eats have estimated nutritional information for your convenience.
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- 300g (10.5oz) of sweet potato, peeled and cubed
- 1 teaspoon of minced garlic
- 1 onion, finely diced
- 1 teaspoon of paprika
- sea salt and black pepper
- 1 tablespoon of olive oil
- 1.5 tablespoons of maple syrup (or honey)
- pinch of chilli flakes (red pepper flakes
- 300g (10.5oz) of cooked seasoned fresh salmon
- 120g (4.2oz) of orzo, uncooked
- 120g (4.2oz) canned sweet corn
- 40g (1.4oz) of fresh finely grated parmesan
- salt and black pepper
- olive oil spray
- Preheat oven to 180c fan, 200c, 400f or gas mark 6
- Add the sweet potato to a bowl with the garlic, onion, paprika, a good pinch of salt and black pepper and the olive oil and maple syrup. Toss until fully coated and then spread out on a tray lined with parchment paper and roast for approx 20-30 minutes until tender and caramelized.
- In the meantime cook the orzo in chicken or vegetable stock according to package directions. Then drain, spray with olive oil spray, toss to coat and set aside.
- Once the sweet potato is ready, add to a large bowl, flake in the cooked salmon, add the orzo, sweet corn, parmesan and pinch of chilli flakes and toss all together.
- Taste and season with a little more salt and pepper to your desired taste if needed.
- Serve and enjoy (this salad can also be eaten cold)
Please see below for full nutritional info and additional details about recipe:
- WW Points - 9 per serving
- Calories - scroll down to nutritional info box
- Topping/Add in Ideas - serve with baby greens or drizzle with some light mayo and spicy honey
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Nutrition InformationYield 4 Serving Size 1 SERVING
Amount Per Serving Calories 436Total Fat 14gSaturated Fat 4gTrans Fat 0gCholesterol 56mgSodium 477mgCarbohydrates 50gFiber 4gSugar 12gProtein 28g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.