A comforting, high-protein dinner made in one dish with tender salmon, creamy lemony orzo, and vibrant green vegetables. This easy tray bake is perfect for busy weeknights but still feels fresh, wholesome, and satisfying. One of the reasons I love making this creamy salmon and orzo tray bake so much is because it’s one of those rare meals that genuinely works for the whole family. It feels comforting and cosy enough for adults, while still being simple and creamy enough for kids to enjoy too. Everything cooks in one dish, which makes evenings feel far less stressful, and I love that it’s packed with protein and vegetables without feeling overly “healthy.” It’s the kind of balanced dinner that looks impressive, tastes comforting, and doesn’t require hours in the kitchen — exactly the sort of recipe I come back to on busy weeknights.
Why you’ll love this recipe
- High in protein from salmon and orzo, making it filling and balanced
- One-pan dinner with minimal washing up
- Packed with fresh spring vegetables like asparagus, peas, and zucchini
- Creamy, comforting, and full of bright lemon flavour
- Perfect for meal prep or easy family dinners
- Ready in around 40 minutes
How to Make Creamy Salmon and Orzo Tray Bake Step by Step
Step 1: Prepare the Orzo Base
Preheat your oven to 175°C (fan assisted).
In a large ovenproof baking dish, add the orzo, stock, double cream, Dijon mustard, and lemon zest. Stir well to combine.
Cover tightly with foil and bake for 20 minutes.
Step 2: Season the Salmon
While the orzo cooks, mix together the oregano, garlic powder, paprika, salt, and black pepper.
Pat the salmon dry and coat each fillet evenly with the seasoning mixture.
Step 3: Sear the Salmon
Heat olive oil in a frying pan over medium-high heat.
Place the salmon fillets top-side down and sear for 1–2 minutes until lightly golden. Remove from the pan and set aside.
This step adds extra flavour and texture to the salmon.
Step 4: Add the Vegetables
Remove the baking dish from the oven and stir through the sliced zucchini, asparagus, and peas.
Nestle the salmon fillets on top of the creamy orzo mixture.
Step 5: Bake Until Cooked Through
Return the dish to the oven uncovered and bake for another 10–12 minutes, or until the salmon is cooked through and flakes easily with a fork.
Step 6: Finish and Serve
Finish with fresh herbs, a squeeze of lemon juice, and either grated parmesan or crumbled feta.
Serve warm and enjoy.
Ingredients (Serves 4)
For the Salmon
- 4 salmon fillets
- 1 tbsp olive oil
Salmon Seasoning
- 1 tbsp oregano
- 1 tbsp garlic powder
- ¾ tsp paprika
- ½ tsp salt
- ¼ tsp black pepper
For the Creamy Orzo Bake
- 1½ cups orzo
- 2 cups chicken or vegetable stock
- ⅔ cup double cream
- 1 tbsp Dijon mustard
- Zest of 1 lemon
- 1 zucchini, sliced
- 1 bunch asparagus, chopped
- 1 cup peas
To Finish
- Fresh parsley and dill, chopped (optional)
- Juice of ½ lemon
- Parmesan or crumbled feta cheese
Nutrition Benefits
This creamy salmon and orzo tray bake is packed with nourishing ingredients while still feeling indulgent and comforting. Salmon is an excellent source of protein and omega-3 fatty acids, which support heart and brain health. The asparagus, peas, and zucchini add fibre, vitamins, and antioxidants, while orzo provides satisfying carbohydrates for energy. Using lemon and fresh herbs keeps the dish tasting fresh and vibrant without needing heavy sauces.
Ingredients
- 4 salmon fillets
- 1 tbsp olive oil
Salmon Seasoning
- 1 tbsp oregano
- 1 tbsp garlic powder
- ¾ tsp paprika
- ½ tsp salt
- ¼ tsp black pepper
Orzo Bake
- 1½ cups orzo
- 2 cups chicken or vegetable stock
- ⅔ cup double cream
- 1 tbsp Dijon mustard
- Zest of 1 lemon
- 1 zucchini sliced
- 1 bunch asparagus chopped
- 1 cup peas
To Finish
- Handful fresh parsley + dill optional
- Juice of ½ lemon
- grate parmesan cheese or sprinkle a bit of feta
Instructions
- Preheat oven to 175C.
- In an oven proof baking dish, add Orzo, stock, cream, mustard and lemon zest.
- Stir together, cover with foil and bake for 20 mins.
- Meanwhile, mix the oregano, garlic powder, paprika, salt and pepper. Coat salmon with the seasoning.
- Heat olive oil in a pan over medium-high heat. Sear salmon top side down for 1–2 mins until golden. Remove and let salmon sit on a plate.
- Remove the orzo from the oven. Stir through the zucchini, asparagus and peas.
- Nestle the salmon on top.
- Bake uncovered for another 10–12 mins until salmon is cooked through.
- Finish with any or all of these: fresh herbs, squeeze of lemon or feta/ parmesan cheese.
Notes
- Use fresh salmon fillets for the best texture and flavour
- Don’t overcook the salmon — it should flake easily but still stay tender
- Stir the orzo well before the second bake to prevent sticking
- Add spinach or kale for extra greens
- Swap asparagus for broccoli or green beans depending on the season
Nutrition
FAQ
Can I make this recipe ahead of time?
Yes. You can prepare the orzo base ahead and refrigerate it. When ready to cook, add the vegetables and salmon before baking.
Can I use frozen salmon?
Yes, but thaw it fully first and pat dry before seasoning and searing.
What can I use instead of double cream?
You can use single cream, crème fraîche, or a dairy-free cream alternative, although the texture may be slightly less rich.
How do I store leftovers?
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven or microwave.
Can I make this gluten-free?
Yes — simply swap the orzo for a gluten-free alternative such as gluten-free pasta or rice.
If you make this recipe, please be sure to leave a review and rating below! To see more recipes, follow along on Instagram, Facebook or Tik Tok!
This post may contain affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.
Explore More Wellness Resources
If you love quick, feel-good recipes like this potato base quiche, you’ll also enjoy my range of nutrition guides and meal plans, all available as instant downloads on my Etsy shop. From 7-day meal plans to gluten-free cheat sheets and hormonal health guides, each resource is designed to make healthy eating simple, practical, and enjoyable.
Visit my Etsy store to browse the full collection, discover new ways to plan your meals, and get instant access to tools that help you stay organised in the kitchen — so you can spend less time stressing and more time enjoying your food.