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Creamy Salmon and Orzo Tray Bake

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Course: Main Course
Cuisine: Mediterranean
Keyword: dinner
Cook Time: 35 minutes
Servings: 4 servings
Calories: 650kcal

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

Serving: 1g | Calories: 650kcal | Carbohydrates: 43g | Protein: 39g | Fat: 37g | Saturated Fat: 14g | Polyunsaturated Fat: 6g | Fiber: 5g | Sugar: 6g