Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Salmon | 100g cooked | 208 |
| Blue Cheese | 1 oz (28g) | 100 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Salt | 1 tsp (6g) | 0 |
| Salad Dressing | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 lb cod fillets
- 2 x cucumbers peeled and seeded.
- 1 cup Orzo (rice-shaped pasta)
- 1/4 cup thinly-sliced green onion
- 8 x lettuce leaves
- 4 x lemon wedges
- 1/2 cup blue cheese salad dressing
- 1 tsp lemon zest
- 1/4 tsp fresh lemon juice
- 4 tsp diced red bell pepper
- Salt to taste
- Freshly-ground black pepper to taste
- =
Directions
Mix the blue cheese salad dressing with the lemon zest and lemon juice.
Broil or saute the cod fillets
Fish should be opaque but barely translucent in the center.
Bring 4 cups of salted water to a boil, add the orzo and cook to al dente (about 8 to 10 minutes).
Flake the cooled cod fillets.
Place cod flakes, cucumber slices and orzo in a mixing bowl.
Add the dressing mixture and green onion slices; mix well.
Taste, adding salt and pepper as necessary.
Place 2 lettuce leaves each on 4 chilled plates.
Divide the salad among the 4 plates. Garnish with 1 teaspoon of red bell pepper and 1 lemon wedge.