Seared Salmon with Lemon Orzo: A Mediterranean Diet Protein Powerhouse
Seared Salmon with Lemon Orzo: A Mediterranean Diet Protein Powerhouse
Looking for a protein-packed dinner that’s both elegant and easy enough for weeknights? This seared salmon with lemon orzo skillet combines the heart-healthy benefits of the Mediterranean diet with the satisfying comfort of creamy pasta. The combination of perfectly seared salmon fillets, tender orzo pasta, fresh spinach, and zesty lemon creates a balanced meal that delivers both flavor and nutrition in one pan.
This recipe checks all the boxes: it’s quick (ready in under 30 minutes), packed with lean protein and healthy fats, loaded with vegetables, and perfect for anyone following a Mediterranean diet meal plan. The best part? It all comes together in a single skillet, making cleanup a breeze.
Ingredients
- 4 salmon fillets (6 oz each), skin-on or skinless
- 1 cup orzo pasta
- 2 tablespoons olive oil, divided
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 4 cups fresh spinach
- 2 cups low-sodium chicken or vegetable broth
- 1 lemon, juiced and zested
- 1/4 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
- Fresh parsley for garnish
Step-by-Step Instructions
Prepare the Salmon
Pat the salmon fillets dry with paper towels and season both sides generously with salt and pepper. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. When the oil is shimmering, add the salmon fillets skin-side up (if using skin-on). Sear for 4-5 minutes until golden brown, then flip and cook for another 2-3 minutes. Remove salmon from skillet and set aside.
Cook the Orzo Base
Reduce heat to medium and add the remaining tablespoon of olive oil to the same skillet. Add chopped onion and cook until softened, about 3-4 minutes. Add minced garlic and cook for 30 seconds until fragrant. Stir in the orzo pasta and toast for 1-2 minutes until lightly golden.
Combine and Simmer
Pour in the chicken broth, lemon juice, oregano, and red pepper flakes (if using). Bring to a simmer, then reduce heat to low. Cover and cook for 8-10 minutes, stirring occasionally, until orzo is tender and most liquid is absorbed.
Finish with Spinach and Salmon
Stir in the fresh spinach and cook until wilted, about 2 minutes. Mix in Parmesan cheese and lemon zest. Return the seared salmon fillets to the skillet, nestling them into the orzo. Cover and cook for another 2-3 minutes to heat through.
Serve
Garnish with fresh parsley and additional lemon wedges. Serve immediately while hot.
Expert Tips
- Don’t overcrowd the pan: When searing salmon, make sure not to overcrowd the skillet to ensure proper browning.
- Use high-quality salmon: Wild-caught salmon has better flavor and texture than farmed varieties.
- Adjust liquid as needed: Depending on your orzo brand, you may need slightly more or less broth.
- Make it creamy: For a richer dish, stir in 2 tablespoons of Greek yogurt or cream at the end.
- Vegetable variations: Add cherry tomatoes, artichoke hearts, or asparagus for extra Mediterranean flavors.
Frequently Asked Questions
Can I use frozen salmon?
Yes, but make sure to thaw it completely in the refrigerator first and pat it very dry to ensure proper searing.
Can I make this vegetarian?
Absolutely! Omit the salmon and use vegetable broth. You can add chickpeas or white beans for protein.
How do I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop with a splash of broth to revive the creaminess.
Is this recipe gluten-free?
Traditional orzo contains wheat, but you can substitute with gluten-free orzo or quinoa for a gluten-free version.
Can I use different fish?
Yes! This recipe works well with cod, halibut, or trout fillets. Adjust cooking times based on thickness.
This seared salmon with lemon orzo is more than just a meal—it’s a celebration of Mediterranean diet principles with incredible flavor and nutrition. The combination of omega-3 rich salmon, whole grain orzo, and antioxidant-packed spinach creates a balanced dinner that supports heart health while satisfying your taste buds. Perfect for busy weeknights or elegant enough for company, this one-pan wonder will become a regular in your dinner rotation.
Seared Salmon with Lemon Orzo: A Mediterranean Diet Protein Powerhouse
Ingredients
Method
- Pat the salmon fillets dry with paper towels and season both sides generously with salt and pepper. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. When the oil is shimmering, add the salmon fillets skin-side up (if using skin-on). Sear for 4-5 minutes until golden brown, then flip and cook for another 2-3 minutes. Remove salmon from skillet and set aside.
- Reduce heat to medium and add the remaining tablespoon of olive oil to the same skillet. Add chopped onion and cook until softened, about 3-4 minutes. Add minced garlic and cook for 30 seconds until fragrant. Stir in the orzo pasta and toast for 1-2 minutes until lightly golden.
- Pour in the chicken broth, lemon juice, oregano, and red pepper flakes (if using). Bring to a simmer, then reduce heat to low. Cover and cook for 8-10 minutes, stirring occasionally, until orzo is tender and most liquid is absorbed.
- Stir in the fresh spinach and cook until wilted, about 2 minutes. Mix in Parmesan cheese and lemon zest. Return the seared salmon fillets to the skillet, nestling them into the orzo. Cover and cook for another 2-3 minutes to heat through.
- Garnish with fresh parsley and additional lemon wedges. Serve immediately while hot.
