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Low FODMAP One Pan Salmon and Orzo Bake

Prepared in: 10 min

Cooked in: 30 min

Total Time: 40 min

Servings: 4

Calories: 570.5 kcal

Fat: 33g

Carbs: 42.1g

Proteins: 37g

This one-pan Low FODMAP Salmon and Orzo Bake is a perfect combination of tender salmon and fluffy orzo, all cooked together with simple and fresh ingredients. It’s a hassle-free, healthy meal that's gluten-free and dairy-free, making it ideal for busy weeknights or meal prepping for the week ahead.
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Ingredients

  • 4 (6-ounce) salmon fillets, skinless
  • 1 1/2 cups gluten-free orzo
  • 2 tablespoons olive oil
  • 1 1/2 cups low FODMAP chicken or vegetable broth
  • 1/2 cup diced zucchini
  • 1/2 cup diced bell pepper (red or yellow)
  • 1 teaspoon dried oregano
  • 1 teaspoon lemon zest
  • 1 tablespoon fresh lemon juice
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • 1/4 cup fresh parsley or basil, chopped (optional for garnish)

Instructions

  1. Preheat the Oven:
    Preheat the oven to 375°F (190°C). Lightly grease a large baking dish or a rimmed baking sheet with olive oil.
  2. Prepare the Orzo and Vegetables:
    In the prepared dish, spread the uncooked orzo evenly across the bottom. Add the diced zucchini and bell pepper, and toss them with the orzo.
  3. Add Broth and Seasonings:
    Pour the chicken or vegetable broth over the orzo and vegetables. Sprinkle with dried oregano, lemon zest, salt, and pepper. Stir gently to combine, making sure the orzo is well distributed and the broth covers the mixture.
  4. Prepare the Salmon:
    Pat the salmon fillets dry with a paper towel and season both sides with salt and pepper. Place the salmon fillets on top of the orzo mixture, skin-side down. Drizzle with olive oil and fresh lemon juice.
  5. Bake the Dish:
    Transfer the baking dish to the preheated oven and bake for 25-30 minutes, or until the salmon is fully cooked and flakes easily with a fork. The orzo should be tender and have absorbed most of the liquid.
  6. Garnish and Serve:
    Once the salmon and orzo are cooked, remove from the oven. Garnish with freshly chopped parsley or basil, if desired. Serve immediately.

Tips & Low FODMAP-Friendly Notes

  • Orzo: Ensure that the orzo is gluten-free if you are following a gluten-free diet.
  • Vegetables: Feel free to add or substitute other low FODMAP vegetables like spinach or carrots for variety.
  • Salmon: Both skin-on and skinless salmon fillets work well for this recipe. If using skin-on, you can easily remove the skin after baking.
  • Broth: Low FODMAP chicken or vegetable broth helps to keep the dish flavorful while adhering to the diet.

Bon appétit

This Low FODMAP One Pan Salmon and Orzo Bake is an incredibly easy and delicious meal that’s perfect for anyone looking to simplify their dinner routine without compromising on flavor. The orzo absorbs all the savory flavors from the salmon and broth, making each bite satisfying. It’s a great option for meal prep, and the whole dish is made in one pan—so cleanup is a breeze! Enjoy this Mediterranean-inspired meal packed with healthy fats, protein, and plenty of taste! 🌿🐟

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