Healthy Recipes Lifestyle Diets Anti-Inflammatory Anti-Inflammatory Lemony Salmon & Orzo Casserole 4.4 (22) 18 Reviews This lemony salmon and orzo casserole is a one-dish dinner that's packed with omega-3 fatty acids—a polyunsaturated fat in salmon that can help tame inflammation and may even help lower blood pressure. Here, omega-3-rich salmon sits on top of an orzo mixture that bakes in the oven, instead of boiling on the stovetop, absorbing all the bright and lemony flavors while it cooks. By Ali Ramee Ali Ramee Ali Ramee is a recipe developer and food stylist for EatingWell. A College of Charleston graduate with a communications major, Ali began her culinary career in the kitchens of chef Hugh Acheson in her hometown of Savannah, Georgia. After an internship with America's Test Kitchen in Boston, Ali moved to San Francisco to continue her culinary education in some of the top tier restaurants in the city, like Flour & Water and Petit Crenn. Ali began working as a food stylist and recipe developer for the meal kit company Sun Basket before making the move to EatingWell. EatingWell's Editorial Guidelines Updated on October 20, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD See More Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Jump to recipe Close Credit: Stacy Allen Active Time: 20 mins Total Time: 1 hr Servings: 8 Nutrition Profile: Gut Healthy Anti-Inflammatory Sesame-Free Diabetes-Friendly Nut-Free Dairy-Free Healthy Pregnancy Soy-Free High-Fiber High-Protein Egg-Free Jump to Nutrition Facts This dish provides omega-3s from salmon, offering potential anti-inflammatory benefits.Cherry tomatoes, asparagus and leeks add fiber to the meal.Orzo absorbs flavors while baking, deepening the complexity of the dish. Stacy Allen Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 8 servings 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 1½ 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 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. Stacy Allen 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. Stacy Allen Meanwhile, season salmon and asparagus with pepper and the remaining 1 teaspoon salt; drizzle with 2 tablespoons oil. Stacy Allen 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. Stacy Allen 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. Stacy Allen Originally appeared: EatingWell.com, August 2023 Save Rate Print Nutrition Facts (per serving) 391 Calories 16g Fat 37g Carbs 25g Protein Show Full Nutrition Label Hide Full Nutrition Label 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 Added Sugars 0g 0% 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.