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Seafood Recipes

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

Tags: featured 20, on-the-go, quick and easy, 600 calories or less, no cook, tuna, salad, snack

rate it

Calories: 

461

Total Fat: 

11g

Protein:  

32g

Total Time: 

10 minutes

Prep Time: 

10 minutes

Cook Time: 

N/A

Yield: 

4-8 servings

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
⅛ teaspoon dried red pepper flakes
2 tablespoons parsley, finely chopped
Salt and fresh ground black pepper

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 per Serving

Calories: 461

Total Fat: 11

Protein: 32g