Mediterranean Salmon with Lemon Orzo | High-Protein Healthy Dinner

Hi there, food lover! 👋 Ready to bring a taste of the sunny Mediterranean straight to your dinner table? Today we’re preparing a wholesome, vibrant dish that’s as nourishing as it is beautiful — Mediterranean Salmon with Lemon Orzo. 🌿🍋 This recipe celebrates simple, fresh ingredients and time-honored flavors that have graced coastal kitchens for generations.

Salmon has long been treasured for its rich flavor and nourishing qualities, packed with high-quality protein and heart-healthy omega-3 fatty acids. Paired with bright lemon, fragrant herbs, tender orzo, and colorful vegetables, this dish strikes a perfect balance between comfort and clean eating. It’s light yet satisfying, elegant yet easy enough for a weeknight meal. The Mediterranean way of cooking focuses on fresh produce, olive oil, lean proteins, and vibrant herbs — creating meals that feel indulgent while supporting overall wellness.

Whether you’re cooking for family, hosting friends, or simply treating yourself to a nourishing plate, this high-protein dinner will leave everyone feeling satisfied and energized. Let’s gather our ingredients and cook something truly special tonight.

Table of Contents

Table of Contents

Ingredients for Mediterranean Salmon with Lemon Orzo:

For the Salmon:

• 4 salmon fillets (about 6 oz each)
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• ½ teaspoon paprika
• ½ teaspoon sea salt
• ¼ teaspoon freshly ground black pepper
• Zest of 1 lemon
• Juice of ½ lemon

For the Lemon Orzo:

• 1 cup dry orzo pasta
• 2 cups low-sodium vegetable or chicken broth
• 1 tablespoon olive oil
• 1 small shallot, finely diced
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ cup red onion, finely chopped
• ¼ cup kalamata olives, sliced
• ¼ cup crumbled feta cheese
• Juice of ½ lemon
• 1 tablespoon chopped fresh parsley
• Salt and pepper to taste

Optional Garnish:

• Fresh dill
• Extra lemon wedges
• A drizzle of olive oil

Print

Directions for Mediterranean Salmon with Lemon Orzo:

1. Begin by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
2. Pat the salmon fillets dry with paper towels. Place them on the prepared baking sheet.
3. In a small bowl, combine olive oil, minced garlic, oregano, paprika, salt, pepper, lemon zest, and lemon juice. Stir until well blended.
4. Brush this flavorful mixture evenly over the salmon fillets, coating the tops generously.
5. Bake the salmon for 12–15 minutes, depending on thickness, until the fish flakes easily with a fork and is opaque throughout. Avoid overcooking to maintain tenderness.
6. While the salmon bakes, prepare the orzo. In a medium saucepan, heat 1 tablespoon olive oil over medium heat.
7. Add the diced shallot and sauté for 2–3 minutes until softened and fragrant.
8. Stir in the dry orzo and toast lightly for about 1 minute to enhance its nutty flavor.
9. Pour in the broth and bring to a gentle boil. Reduce heat to low, cover, and simmer for 8–10 minutes, stirring occasionally, until the orzo is tender and liquid is absorbed.
10. Remove from heat and allow it to cool slightly for 3–4 minutes.
11. Gently fold in cherry tomatoes, cucumber, red onion, olives, feta cheese, lemon juice, and fresh parsley. Season with salt and pepper to taste.
12. Fluff the orzo with a fork and adjust seasoning if needed.
13. To serve, spoon a generous portion of lemon orzo onto each plate and top with a baked salmon fillet.
14. Garnish with fresh dill, extra lemon wedges, or a light drizzle of olive oil if desired.

Notes for Mediterranean Salmon with Lemon Orzo:

For an even higher protein boost, you may add a spoonful of Greek yogurt alongside the salmon or stir chickpeas into the orzo.

If you prefer a gluten-free version, substitute orzo with cooked quinoa or rice.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently to maintain moisture in the salmon.

For a dairy-free option, simply omit the feta or replace it with a plant-based alternative.

Nutritional Information for Mediterranean Salmon with Lemon Orzo:

This Mediterranean Salmon with Lemon Orzo provides a balanced combination of lean protein, healthy fats, and complex carbohydrates. Salmon delivers approximately 34 grams of protein per serving along with omega-3 fatty acids that support heart and brain health. Olive oil contributes monounsaturated fats, while fresh vegetables add fiber, vitamins, and antioxidants.

The orzo supplies steady energy through complex carbohydrates, making this meal satisfying without feeling heavy. With moderate calories and high nutrient density, this dish fits beautifully into a heart-healthy and high-protein lifestyle.

⏰ Prep Time: 15 minutes | 🔥 Baking Time: 15 minutes | ⏳ Total Time: 30 minutes
⚡ Calories per serving: Approximately 520 calories | 🍽️ Servings: 4

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Bon appétit and happy cooking!