30g protein, Lemon-Pepper Roasted Salmon with Orzo & Spinach Salad

There’s something deeply satisfying about a dish that marries health with incredible taste—like Lemon-Pepper Roasted Salmon with Warm Orzo and Spinach Salad. In fact, salmon is packed with omega-3 fatty acids that can help reduce inflammation and improve heart health. Imagine the succulent salmon, perfectly roasted, sitting atop a bed of vibrant greens and tender orzo, all drizzled with a refreshing tzatziki; it’s a feast for both the eyes and the palate. Let’s dive into this recipe that strikes the perfect balance between flavor and nutritional power.

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Why This Lemon-Pepper Roasted Salmon Salad is Your New Go-To Dish

Prepare to impress your family and friends with a dish that not only tastes fantastic but is strikingly easy to prepare. This Lemon-Pepper Roasted Salmon is a crowd-pleaser, combining the rich flavor of salmon with the lightness of a warm salad. It’s healthy, colorful, and oh-so-satisfying. Plus, it meets the standard for busy weeknights—ready in just 30 minutes! Now, let’s get cooking.

The Essentials

• 250 g Salmon Fillets, skinless (about two fillets)
• 170 g Orzo, uncooked
• 2 tsp Oil (olive or vegetable)
• 0.13 tsp Salt (plus more for seasoning the orzo)
• 56 mL Tzatziki, store-bought or homemade
• 28 g Baby Spinach, roughly chopped
• ¼ cup Feta Cheese, crumbled
• 80 g Tomato, diced (approximately 1 medium tomato)
• 1 tbsp Greek Seasoning (adjust according to taste)
• 7 g Parsley, roughly chopped (about 1/4 cup)
• 30 g Mixed Olives, chopped (for a Mediterranean twist)

Let’s Cook

Before starting, preheat the oven to 450°F. Wash and dry all produce. 1. Add 6 cups water and 1 tsp salt to a large pot (use double the amount for 4 people). Cover and bring to a boil over high heat. 2. Once boiling, add the orzo and cook uncovered, stirring occasionally, until tender, about 6-8 minutes. 3. While the water comes to a boil, pat the salmon dry with paper towels. Season it with half of the lemon-pepper seasoning and a sprinkle of salt. 4. Arrange the salmon on a lightly oiled, foil-lined baking sheet. Drizzle 2 tsp oil over the top (double for 4 people). 5. Roast the salmon in the middle of the oven until cooked through, about 7-10 minutes. For best results, the salmon should flake easily with a fork. 6. While the salmon roasts, cut the tomato into 1/2-inch pieces and roughly chop the spinach and parsley. 7. In a large bowl, combine the spinach, tomatoes, tzatziki, half the parsley, and the remaining lemon-pepper seasoning. 8. When the orzo is tender, reserve 2 tbsp of pasta water (double for 4 people), then drain the orzo well. 9. Add the orzo and reserved pasta water to the bowl with the spinach-tzatziki mixture. Season with salt and stir to combine. 10. Divide the orzo salad between plates, top it with chopped olives if desired, and your beautifully roasted salmon. Finish by sprinkling the remaining parsley and crumbled feta on top.

Nutrition Breakdown

In a hearty serving of this dish, you’ll find approximately 450 calories, 30 grams of protein, 45 grams of carbohydrates, and 15 grams of fat, along with 3 grams of fiber. This meal is a balanced option that gives you a myriad of nutrients, fueling your body without weighing you down. Plus, the omega-3s in salmon might give you a mental boost too, enhancing brain health and mood.

Perfect Pairings

Serve this dish warm right out of the oven for maximum flavor impact. It pairs beautifully with a light, crisp white wine like Sauvignon Blanc or a refreshing iced herbal tea for family dinners. The vibrant colors of the dish make it an excellent centerpiece for summer gatherings or a cozy family meal on a chilly evening. Recognize that it’s light enough to accompany sun-kissed salads or hearty grilled veggies.

How to Store It Right

To keep your leftovers delicious, place the orzo salad and salmon in separate airtight containers. The dish is best enjoyed fresh; however, if stored properly in the fridge, it can last for up to 3 days. To reheat, gently warm the salmon in the oven at low heat, while the orzo salad can be enjoyed cold or brought back to room temperature on the counter.

Pro Tips

1. Ensure your salmon is at room temperature before roasting for even cooking.
2. Try marinating the salmon in the tzatziki sauce for added flavor.
3. For a delightful crunch, toast some pine nuts or walnuts and sprinkle them over the salad before serving.
4. Experiment with different herbs; dill or cilantro can add a nice twist.
5. If you’re short on time, opt for pre-cooked orzo; just toss it into the salad mixture when ready.

Flavor Experiments

Enhance this dish by adding:

1. Seasonal Twist: Swap the tomatoes for fresh asparagus in the spring; it adds a delightful crunch and flavor.
2. Gourmet Idea: Crumble some lavender into the tzatziki for a surprising touch.
3. Playful Version: For a zesty kick, sprinkle some chili flakes over the salmon during roasting.

Learn from My Mistakes

1. Overcooking Salmon: Don’t let your salmon turn dry; aim for a nice, flaky texture by checking it at the 7-minute mark.
2. Salty Orzo: Ensure you’re not adding too much salt to both the water and subsequent steps—season gradually.
3. Tzatziki Drowning: If your salad becomes too watery, use less tzatziki next time, or mix a part of plain Greek yogurt to balance.
4. Chopping Feta Too Small: For better presentation, crumble the feta into larger pieces; it not only looks appetizing but gives a burst of flavor.
5. Stale Olives: Use a mixture of fresh olives for variety; stale or expired olives can ruin the dish’s taste.

What to Do with Leftovers

1. Transform leftover salmon into a delicious salmon salad by breaking it up with a fork, mixing it with mayo and lemon juice, and serving it on a toasted baguette.
2. Use leftover orzo in a frittata; simply whisk it with eggs and pour it into a pan for a breakfast treat.
3. Create a Mediterranean grain bowl by layering the orzo salad with some quinoa, fresh greens, and additional veggies for a hearty lunch.

Quick Questions

1. Can I use frozen salmon? Absolutely! Just ensure to thaw it completely before cooking for even heating and flavor absorption.
2. Is there a vegetarian version? Yes! Substitute salmon with roasted chickpeas or grilled halloumi to maintain texture and richness.
3. Can I prep this dish ahead of time? You can prepare all components and assemble them just before serving to keep everything fresh and vibrant.
4. What can I serve this with for extra protein? Adding grilled chicken or shrimp on the side elevates the protein content without compromising overall flavor.

Dive into the delightful depths of flavor with this Lemon-Pepper Roasted Salmon with Warm Orzo and Spinach Salad, and savor a meal that pleases both the palate and the soul. Enjoy cooking!