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🫒 Mediterranean · Main · Medium difficulty · Pescatarian

Salmon Orzo

A hearty Mediterranean main built around salmon, seasoned with orzo and olive oil.

Prep time
9 min
Cook time
21 min
Total time
30 min
Servings
4
Calories
589 kcal
Protein
29 g
Carbs
58 g
Fat
27 g
Course
Main

About this Mediterranean pasta dish

Salmon Orzo is a Mediterranean main built around salmon fillets (about 500 g). It takes about 30 min from start to finish, 9 minutes of prep and 21 minutes of cooking, and serves 4.

Cooking method: pasta dish. Difficulty is rated medium. Pescatarian.

Good for: high protein, kid friendly, comfort food.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 4 salmon fillets (about 500 g)
  • 300 g orzo
  • 2 tbsp olive oil
  • 1 cup cherry tomatoes
  • 1 lemon
  • 100 g feta
  • Fresh dill
  • 1 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Boil the pasta or noodles in well-salted water until al dente; reserve a cup of cooking water.

    Heat
    Low, with small lazy bubbles
    Look for
    Small bubbles break the surface gently; the sauce thickens and the food turns tender.
    Why it matters
    Gentle, steady heat softens tough fibres and lets flavours blend without drying things out.
    Avoid
    Letting it boil hard, which toughens meat and reduces the liquid too fast. Lifting the lid too often loses heat.

  2. Step 2. Heat oil in a wide pan and cook the salmon until done and lightly golden.

    Heat
    Medium to high
    Look for
    The oil shimmers and flows like water; a drop of water sizzles instantly.
    Why it matters
    Food added to a properly hot pan sears and browns instead of steaming and sticking.
    Avoid
    Adding food to a cold pan: it sticks, turns grey and soaks up oil.

  3. Step 3. Add the olive oil, cherry tomatoes and lemon and cook for 2-3 minutes.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  4. Step 4. Toss the drained pasta through the sauce, loosening with splashes of cooking water until glossy.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  5. Step 5. Finish with the fresh dill and a crack of black pepper.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

  6. Step 6. Serve straight away in warm bowls.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Finish the pasta in the sauce, not on the plate.

Equipment you will need

  • Large pot
  • Wide pan
  • Colander

Nutrition per serving

Estimated per serving: 589 kcal, 29 g protein, 58 g carbohydrate and 27 g fat. Roughly 20% of the energy comes from protein, 39% from carbohydrate and 41% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Salmon Orzo

Substitutions and variations

  • Use gluten-free pasta for a wheat-free version and follow the packet timing.
  • Keep a cup of starchy pasta water to loosen the sauce at the end.
  • Add extra vegetables for fibre and colour, and serve a smaller pasta portion if you want fewer calories.

Frequently asked questions about Salmon Orzo

How long does Salmon Orzo take to make?

It takes about 30 min in total: 9 minutes of prep and 21 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 589 kcal, with 29 g protein, 58 g carbohydrate and 27 g fat. These are estimates for the recipe's 4 servings.

Is Salmon Orzo gluten-free?

It is not marked gluten-free in our data. Use certified gluten-free alternatives for any sauces or stocks if you need to avoid gluten.

Is it suitable for vegetarians or vegans?

It is pescatarian: it contains fish or seafood but no meat or poultry.

How difficult is it to cook?

It is a medium-difficulty recipe: it needs some timing and several steps, so read through the method before you start.

Can I make Salmon Orzo ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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