Anti-Inflammatory Lemony Salmon & Orzo Casserole Recipe

Learn how to make this homemade, inflammation-fighting Lemony Salmon & Orzo Casserole with healing ingredients like turmeric, ginger and olive oil. This easy baking recipe combines heart-healthy omega-3 rich salmon with zesty lemon for the best one-dish meal that's both nutritious and delicious.

Difficulty:

Intermediate

Prep Time:

20 mins

Cook Time:

35 mins

Serves:

6 servings

Ingredients

<ul class="ingredients-main-list"> <li class="ingredients-single-item">600g skinless salmon fillets, cut into 4cm chunks</li> <li class="ingredients-single-item">250g orzo pasta (risoni)</li> <li class="ingredients-single-item">60ml extra virgin olive oil</li> <li class="ingredients-single-item">3 lemons (2 juiced, 1 sliced thinly)</li> <li class="ingredients-single-item">4 cloves garlic, minced</li> <li class="ingredients-single-item">2 tbsp fresh ginger, grated</li> <li class="ingredients-single-item">2 tsp ground turmeric</li> <li class="ingredients-single-item">1 tsp ground black pepper</li> <li class="ingredients-single-item">1 tsp sea salt</li> <li class="ingredients-single-item">750ml vegetable or fish stock</li> <li class="ingredients-single-item">150g baby spinach leaves</li> <li class="ingredients-single-item">30g fresh dill, chopped (plus extra for garnish)</li> <li class="ingredients-single-item">2 tbsp fresh parsley, chopped</li> <li class="ingredients-single-item">100g cherry tomatoes, halved</li> </ul>

Equipment

<ul class="equipment-main-list"> <li class="equipment-single-item">25cm x 35cm baking dish</li> <li class="equipment-single-item">Microplane or fine grater</li> <li class="equipment-single-item">Large mixing bowl</li> <li class="equipment-single-item">Aluminum foil</li> </ul>

Directions

<ol class="no-list-style"> <li class="MethodStepper"> <h4 class="step-title">Step 1</h4> Preheat your oven to 190°C (375°F). Lightly oil your baking dish with a small amount of the olive oil. This prevents sticking and adds another layer of flavor to your casserole. </li> <li class="MethodStepper"> <h4 class="step-title">Step 2</h4> In a large mixing bowl, combine the minced garlic, grated ginger, ground turmeric, black pepper, salt, lemon juice, and most of the olive oil (reserve about 1 tablespoon). Whisk thoroughly to create your anti-inflammatory marinade base. The turmeric and ginger are powerhouse ingredients that contain curcumin and gingerol, compounds with potent anti-inflammatory properties. </li> <li class="MethodStepper"> <h4 class="step-title">Step 3</h4> Add the salmon chunks to the marinade, gently tossing to coat each piece. Allow to sit for 5-10 minutes while you prepare the remaining ingredients. This brief marination allows the flavors to begin permeating the fish without "cooking" it in the acidic lemon juice. </li> <li class="MethodStepper"> <h4 class="step-title">Step 4</h4> Pour the uncooked orzo into your prepared baking dish and spread it evenly. Add the vegetable or fish stock and stir to combine. The orzo will cook directly in the stock, absorbing the liquid and expanding as it bakes. </li> <li class="MethodStepper"> <h4 class="step-title">Step 5</h4> Arrange the marinated salmon pieces evenly throughout the orzo mixture, gently pressing them in about halfway. Pour any remaining marinade over the entire dish. Distribute the lemon slices, cherry tomato halves, and baby spinach throughout the casserole. </li> <li class="MethodStepper"> <h4 class="step-title">Step 6</h4> Cover the baking dish tightly with aluminum foil. This creates a steamy environment that helps cook the orzo evenly and keeps the salmon moist. Bake covered for 25 minutes. </li> <li class="MethodStepper"> <h4 class="step-title">Step 7</h4> Remove the foil and sprinkle the chopped dill and parsley over the casserole. Drizzle with the remaining olive oil. Return to the oven, uncovered, for an additional 8-10 minutes, or until the salmon is fully cooked (opaque and flakes easily with a fork) and the orzo has absorbed most of the liquid. </li> <li class="MethodStepper"> <h4 class="step-title">Step 8</h4> Once baked, remove from the oven and let stand for 5 minutes. This resting period allows the remaining liquid to be absorbed by the orzo and makes serving easier. The casserole should be moist but not soupy. </li> <li class="MethodStepper"> <h4 class="step-title">Step 9</h4> Garnish with additional fresh dill and serve warm. The casserole will continue developing flavor as it sits, making it an excellent make-ahead dish that's even better the next day. Store any leftovers in an airtight container in the refrigerator for up to 3 days. </li> </ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in Anti-Inflammatory Lemony Salmon & Orzo Casserole Recipe?

This casserole features salmon fillets, orzo pasta, olive oil, lemons, garlic, fresh ginger, turmeric, black pepper, sea salt, stock, baby spinach, fresh dill, parsley, and cherry tomatoes. These ingredients work together to create a dish with powerful anti-inflammatory benefits.

How to cook Anti-Inflammatory Lemony Salmon & Orzo Casserole Recipe at home?

Learn how to cook Anti-Inflammatory Lemony Salmon & Orzo Casserole by marinating salmon chunks in a turmeric-ginger-lemon mixture, combining with uncooked orzo and stock in a baking dish, then baking covered for 25 minutes and uncovered for 10 more minutes. The result is a moist, flavourful casserole where the orzo absorbs the fragrant broth while the salmon remains tender.

Can I make this turmeric salmon casserole ahead of time?

Yes, this casserole is perfect for meal prep. You can prepare it up to 24 hours ahead and refrigerate before baking. Alternatively, fully cook the casserole and store leftovers for up to 3 days – many people find the flavours develop even more beautifully overnight for a tastier next-day meal.

Why is turmeric used in salmon recipes, and what are its benefits?

Turmeric contains curcumin, a compound with powerful anti-inflammatory properties that can help reduce joint pain and inflammation. When paired with black pepper (which enhances curcumin absorption) and healthy fats from salmon and olive oil, turmeric's beneficial compounds become more bioavailable.

Can I substitute orzo with another grain or pasta in this baked salmon dish?

Yes, you can substitute orzo with other small pasta shapes like couscous or small shell pasta. For grain alternatives, try quick-cooking quinoa or farro, but you may need to adjust the cooking liquid and time. Rice also works wonderfully, though it typically requires more liquid and cooking time.

Want to try something else in ...