One Pan Salmon And Orzo Bake Recipe

Looking for a healthy, easy dinner that’s also perfect for bulk meal prep? Look no further than our One Pan 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. 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.

Haven't 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


  • 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


  1. Preheat oven to 390° F.
  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.
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