Baked Mediterranean Salmon with Roasted Veggie Orzo & Lemon Dill Yogurt
Succulent salmon fillets baked with olive oil, garlic, and oregano, served over a bed of roasted vegetables and fluffy orzo pasta, then drizzled with a tangy lemon dill yogurt sauce. This dish is fresh, satisfying, and packed with Mediterranean sunshine in every bite!
⏱ Time:
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients:
For the Baked Salmon:
4 salmon fillets (about 6 oz each)
1 tbsp olive oil
2 garlic cloves, minced
Juice of 1/2 lemon
1 tsp dried oregano
Salt and black pepper
Lemon slices (for baking)
For the Roasted Veggie Orzo:
1 cup orzo pasta
1 small zucchini, diced
1 red bell pepper, diced
1/2 red onion, chopped
1/2 cup cherry tomatoes, halved
2 tbsp olive oil
Salt, pepper, and a pinch of dried thyme or basil
Lemon Dill Yogurt Sauce:
3/4 cup Greek yogurt
1 tbsp fresh lemon juice
1 tbsp olive oil
1 tbsp chopped fresh dill (or parsley)
1 garlic clove, grated
Salt and pepper to taste
Instructions:
1. Roast the Veggies & Cook Orzo:
Preheat oven to 425°F (220°C).
Toss zucchini, bell pepper, onion, and tomatoes with olive oil, salt, pepper, and thyme.
Spread on a baking sheet and roast for 20–25 minutes, stirring once halfway through.
Meanwhile, cook orzo in salted water until al dente. Drain and set aside.
2. Bake the Salmon:
Place salmon fillets on a lined baking tray.
Drizzle with olive oil, sprinkle with garlic, lemon juice, oregano, salt, and pepper. Top with lemon slices.
Bake at 400°F (200°C) for 12–15 minutes, or until flaky and just cooked through.
3. Make the Yogurt Sauce:
In a bowl, mix Greek yogurt, lemon juice, olive oil, dill, garlic, salt, and pepper. Stir well and refrigerate until serving.
4. Assemble the Plate:
Toss roasted veggies with the cooked orzo.
Plate the orzo and veggies, top with a salmon fillet, and drizzle with lemon dill yogurt. Garnish with fresh herbs and extra lemon wedges if desired.
Tips:
Add kalamata olives or feta to the orzo mix for extra Mediterranean flair.
Don’t overcook the salmon — pull it out just as it flakes easily with a fork.
Make it gluten-free by using rice, quinoa, or GF pasta instead of orzo.
❓ Frequently asked questions FAQ:
Q: Can I make this dairy-free?
Yes — skip the yogurt or use a plant-based alternative.
Q: Can I use a different fish?
Definitely — try cod, trout, sea bass, or even shrimp.
Q: Can I meal prep this?
Absolutely. Store salmon, orzo, and sauce separately. Reheat gently and drizzle sauce fresh.
Nutritional Information
Calories: 520
Protein: 42g
Carbs: 28g
Fat: 28g
Fiber: 4g
Sugar: 5g