Salmon and Orzo One Pan Bake Recipe

Looking for a healthy, fuss-free dinner that’s also perfect for bulk meal prep? Look no further than our Salmon and Orzo Bake that only takes 10-minutes to prep and cooks four portions in one pan!

Salmon is classed as an oily fish, making this recipe a great way to hit your recommended weekly intake based on the UK guidelines. It’s also a great source of healthy fat and protein, which when paired with orzo and heaps of vegetables makes for a balanced and nutritious meal.

Not tried orzo before? Although it looks like a rice grain, it’s actually a type of pasta. It’s usually boiled to al dente, but in this recipe, we cook the orzo in the same pan as the salmon with a low-sodium vegetable stock, which makes washing up a breeze!

Plus, if you’re looking for a lower calorie option, this salmon dinner recipe comes in at under 475, is packed with 42g of protein and has only 6g of saturated fat per portion.

Serves: 4

Prep time: 10 mins

Cook time: 40 mins

Ingredients

• 2 tsp olive oil
• 2 garlic cloves, crushed
• 2 tbsp fresh parsley, finely chopped
• 1/2 lemon, juiced
• 4 salmon fillets
• 200g orzo
• 1 vegetable stock cube, made up with 500ml boiling water
• 100g asparagus, sliced
• 100g frozen peas
• 50g parmesan, grated
• Handful of spinach
• 1 lemon, sliced
• Salt and pepper (to season)
• Low-calorie oil spray

Method:

1. Preheat oven to 200c.
2. Add olive oil, garlic, parsley, and lemon juice to a large oven proof dish, mix well.
3. Rub the top of the salmon fillets in the dish to coat with seasoning, then set to one side.
4. To the same baking dish add orzo, stock and asparagus then mix well.
5. Place into the oven and bake for 20 minutes.
6. Remove from the oven and add peas, parmesan and spinach and stir through.
7. Top with salmon fillets and some lemon slices, then add back into the oven uncovered for 15 minutes, until cooked through and the salmon flakes easily.
8. Serve and enjoy.