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:
- Preheat oven to 200c.
- Add olive oil, garlic, parsley, and lemon juice to a large oven proof dish, mix well.
- Rub the top of the salmon fillets in the dish to coat with seasoning, then set to one side.
- To the same baking dish add orzo, stock and asparagus then mix well.
- Place into the oven and bake for 20 minutes.
- Remove from the oven and add peas, parmesan and spinach and stir through.
- 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.
- Serve and enjoy.