This Anti-Inflammatory Lemony Salmon & Orzo Casserole Is a Satisfying Dinner - EatingWell

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Active Time:

20 mins

Total Time:

1 hr

Servings:

8

Nutrition Profile:

Jump to Nutrition Facts

Ingredients

• 1 small lemon

• 1 pint cherry tomatoes

• 2 medium leeks, light green and white parts only, thinly sliced (about 1 1/4 cups)

• 2 cloves garlic, minced

• 6 tablespoons extra-virgin olive oil, divided

• 2 tablespoons capers, rinsed, divided

• 4 cups lower-sodium vegetable broth

• 2 cups whole-wheat orzo

• 2 teaspoons salt, divided

• 1 ½ pounds skinless salmon fillet, cut into large chunks

• 1 pound fresh asparagus, trimmed and cut into 1-inch pieces (3 cups)

• ½ teaspoon ground pepper

• 2 tablespoons chopped fresh dill plus 1/4 cup, divided

Directions

1. Preheat oven to 425°F. Cut lemon in half crosswise. Thinly slice 1 lemon half; remove and discard seeds and lemon end. Juice the remaining lemon half to yield 1 tablespoon juice; set aside. Place the lemon slices, tomatoes, leeks, garlic, 2 tablespoons oil and 1 tablespoon capers in a 9-by-13-inch baking dish; toss to combine.

2. Bake, uncovered, until the tomatoes have begun to burst and the lemon has softened, 15 to 18 minutes. Remove from oven; gently stir in broth, orzo and 1 teaspoon salt. Cover with foil. Bake until most of the liquid has been absorbed and the orzo is al dente, 20 to 26 minutes.

3. Meanwhile, season salmon and asparagus with pepper and the remaining 1 teaspoon salt; drizzle with 2 tablespoons oil.

4. Once the orzo is al dente, remove the baking dish from the oven; stir in the asparagus and 2 tablespoons dill. Nestle the salmon into the orzo mixture. Bake, uncovered, until the salmon is cooked through and flakes easily when tested with a fork, about 10 minutes.

5. Meanwhile, combine the reserved 1 tablespoon lemon juice and the remaining 2 tablespoons oil, 1 tablespoon capers and 1/4 cup dill in a small bowl. Serve the sauce alongside the casserole.

Originally appeared: EatingWell.com, August 2023

Nutrition Facts (per serving)

391	Calories
16g	Fat
37g	Carbs
25g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 1/4 cups casserole & 1 Tbsp. sauce
Calories 391
% Daily Value *
Total Carbohydrate 37g	13%
Dietary Fiber 9g	32%
Total Sugars 3g
Protein 25g	50%
Total Fat 16g	21%
Saturated Fat 2g	10%
Cholesterol 45mg	15%
Vitamin A 972IU	19%
Vitamin C 15mg	17%
Vitamin D 375IU	94%
Vitamin E 3mg	18%
Folate 39mcg	10%
Vitamin K 29mcg	24%
Sodium 717mg	31%
Calcium 46mg	4%
Iron 2mg	11%
Magnesium 40mg	10%
Potassium 487mg	10%
Zinc 1mg	9%
Vitamin B12 5mcg	208%
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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