Mediterranean Orzo With Tuna, Parsley, Lemon Zest and Olive Oil

Nutrition & Movement

Mediterranean Orzo With Tuna, Parsley, Lemon Zest and Olive OilPrep Time: 10 min
Ready In: 10 min


Servings: 4 to 8

Ingredients:

  • 4 (5-ounce) cans tuna, packed in water, drained and flaked
  • 2 cups orzo, cooked
  • 1 clove garlic, minced
  • 1 lemon, zested and juiced
  • 3 tablespoons olive oil
  • 1/8 teaspoon dried red pepper flakes
  • 2 tablespoons parsley, finely chopped
  • Salt and fresh ground black pepper, to taste

Directions:
1. In a 4-quart salad bowl, mix tuna, orzo, garlic, lemon zest and juice. Let rest 5 minutes.
2. Stir in remaining ingredients and season to taste with salt and pepper. Serve immediately.

Chef’s Tip: For a portable snack, pack into a small serving container and refrigerate. Perfect for a post-workout meal or an afternoon snack. Can be stored for up to five days.

Nutritional Information:
Amount Per Serving: Calories: 451 | Total Fat: 12g | Saturated Fat: 2g | Unsaturated Fat: 9g | Trans Fat: 0g | Cholesterol: 42mg | Sodium: 483mg | Potassium: 446mg | Carbohydrates: 41g | Fiber: 2g | Protein: 44g

Recipe courtesy of Get Real About Seafood.

ADVERTISEMENT

How the Coronavirus Spreads Through the Air: 5 Essential Reads

The Centers for Disease Control and Prevention has given confusing guidance on how COVID-19 spreads through airborne particles; here are the facts.

Science and Technology

Pregnancy During a Pandemic: the Stress of COVID-19 on Pregnant Women and New Mothers Is Showing

The pandemic has dramatically changed the pregnancy experience and the U.S. may have 500,000 fewer births as a result.

Pregnancy & Postpartum

Retiring Early Can Be Bad For the Brain

New study finds that people who retire early can suffer from accelerated cognitive decline.

Menopause & Aging Well