The secret to this Mediterranean salmon and orzo is cooking the salmon in two stages. It starts with a quick sear to build a golden crust, then finishes on top of the simmering orzo so it stays moist and flaky while the pasta absorbs loads of flavor. Combined with tomatoes, roasted red peppers, zucchini, olives, and capers, it’s an easy one-pan dinner that’s packed with protein and ready in about 45 minutes.
We’re entering the soon to be empty nest era here in our house. With two kids off at college and a lone remaining teen at home, life feels a bit quieter and a tiny bit slower.
This is leaving more room and time to dedicate to cooking thoughtful dinners. Still simple techniques and ingredients, but taking the time to take a few extra steps to build phenomenal taste and texture.
And even when we do have a full house, we are feeding humans with broader taste palates who don’t mind or even enjoy, a few additional ingredients.
Bottom line? When you’ve been running at full speed for so long, raising kids and hectic schedules, it’s such a welcome relief when making dinner can now feel a little more calm, instead of a frantic race to the finish. I think you’ll love this one and even if life is still hectic and busy, know that this is still ready in about 45 minutes.
Why You’ll Love this MEditerranean Salmon Recipe
- Simple cooking techniques build better tasting dish! Searing the salmon first, infusing the orzo with flavor and gently finishing the salmon in one pan leads to tender, flaky fish and perfectly cooked orzo.
- Restaurant quality at home, in under 45 minutes. No matter what season of life you are in, we all deserve a really scrumptious dinner without spending hours in the kitchen.
- Healthy, high protein and well balanced dinner in one pan, with each serving being just around 500 calories.
Ingredients You’ll Need
- 4 salmon fillets, about 5 ounces each, skin removed
- 1 tablespoon olive oil
- ½ teaspoon kosher salt (or heaping ¼ teaspoon table salt)
- ¼ teaspoon freshly cracked pepper
For the Mediterranean ORZO & vegetables
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 1 medium zucchini, diced into half moons
- 3 cloves garlic, minced
- 1 cup dry orzo pasta
- ½ cup roasted red peppers, drained and chopped
- 1 can (14.5 ounces) diced tomatoes, with juices
- 2 cups low sodium chicken broth
- 1 teaspoon dried oregano
- ¼ teaspoon red pepper flakes, or to taste
- ⅓ cup kalamata olives, pitted and halved
- 2 tablespoons capers, drained
- ¼ teaspoon kosher salt (or heaping ⅛ teaspoon table salt), or to taste
- ¼ teaspoon freshly cracked pepper, or to taste
For Garnishing
- 2 tablespoons fresh lemon juice
- 2 tablespoons fresh parsley, chopped
How to Make Mediterranean Salmon
- Step 1: Pat dry and then season both sides of the salmon filets with salt and pepper. Heat olive oil in a large skillet over medium high heat until it shimmers. Add the salmon fillets, and sear for 3 to 4 minutes without moving them. Flip carefully and sear the other side for another 2 to 3 minutes or until the internal temperature reaches 110°F to 115°F. Remove from the pan and set aside.
- Step 2: Add another tablespoon of oil to the pan and add the diced onions. Cook over medium heat for 3 to 4 minutes, stirring occasionally, until the onion softens and turns translucent. Add the zucchini and cook for another 2 minutes, just until it starts to soften but still has a little bite. Add the minced garlic and cook for 30 seconds, stirring constantly so it doesn’t burn.
- Step 3: Add the dry orzo to the skillet and stir for about 1 minute, letting it toast slightly in the pan drippings.
- Stir in the chopped roasted red peppers, diced tomatoes with their juices, chicken broth, oregano, and red pepper flakes. Scrape the bottom of the pan as you stir to lift up any browned bits left from searing the salmon. Bring the mixture to a boil, then reduce the heat to a gentle simmer and cover the pan.
- Step 5: Cook for 9 to 11 minutes, stirring once or twice to keep the orzo from sticking to the bottom of the pan. The orzo is done when it’s tender but still holds its shape, and most of the liquid has been absorbed.
- Step 6: Stir in the kalamata olives and capers. Taste the orzo and adjust the salt and pepper as needed. Nestle the seared salmon fillets back into the orzo, and cover the pan again. Let everything sit over low heat for 3 to 4 minutes, just until the salmon is heated through and reaches an internal temperature of 145°F. Remove the pan from the heat.
Finishing the dish
Squeeze the fresh lemon juice over the entire skillet and sprinkle with chopped parsley as well as grated Parmesan cheese if desired, before serving directly from the pan.
Tips for Perfect Salmon & Vegetables Every Time
- To keep orzo from turning gummy when reheated, slightly undercook it during the initial simmer, since it will continue to soften as it sits and again when reheated. Store the orzo a touch firmer than you’d serve it fresh.
- Roasted red peppers are perfect in this dish because they add a smoky sweetness. Their soft texture can’t be matched as well with fresh red bell pepper.
- To tell when orzo is truly done, press a piece between your fingers or bite into it. It should be tender all the way through with no chalky center. The surrounding liquid should look creamy rather than watery or stiff.
- Capers and olives are both cured in salt or brine, so they bring a lot of sodium on their own. Taste the dish before adding additional salt, and lean on the lemon juice and red pepper flakes to round out the flavor.
Easy Recipe Variations & InGredient Swaps
- Salmon – swap for a firm white fish like cod or halibut, adjusting sear time down since they cook faster
- Orzo – swap for a gluten-free orzo or small pasta shape, checking package timing since cook time may vary
- Kalamata olives – swap for green olives or chopped Castelvetrano olives for a milder flavor
- Chicken broth – swap for vegetable broth to keep this pescatarian-friendly throughout
- Roasted red peppers – swap for fresh red bell pepper, diced small and added with the onion
- Lemon herb version – add extra lemon zest and a mix of fresh dill and basil instead of parsley for a brighter, herbier finish
- Spicy version – double the red pepper flakes and stir in a teaspoon of harissa paste with the broth for more heat
- Feta finish – crumble feta cheese over the top just before serving for a tangy, creamy contrast to the briny olives and capers
Storing, freezing and reheating instructions
Storage
Store leftover Mediterranean salmon orzo in an airtight container in the refrigerator for up to 3 days. For best texture, store the salmon and orzo together is fine, but keep portions in shallow layers rather than one deep stack so the orzo doesn’t continue absorbing liquid and turning mushy.
Reheat/Warming
Reheat Mediterranean salmon orzo gently on the stovetop over medium low heat with a splash of broth or water to loosen the orzo, stirring often. Microwave reheating works in 30 second bursts, stirring between each, to avoid overcooking the salmon. Salmon may appear more gray after microwaving.
Freeze/thaw
This dish freezes well for up to 2 months in an airtight, freezer safe container. Thaw overnight in the refrigerator before reheating on the stovetop, and expect to add a little extra broth since the orzo will have absorbed more liquid during freezing.
More Healthy Salmon Recipes
- Air Fryer Teriyaki Salmon Bites
- Salmon in Parchment Paper (en Papillote) with Vegetables
- Teriyaki Salmon Bowls
- Miso Butter Salmon
- Easy Garlic Butter Salmon
Mediterranean Salmon Recipe with Orzo
A stovetop salmon dinner that comes together in one pan, with golden seared salmon resting on top of tomato and red pepper orzo loaded with olives, capers, zucchini, and onion. It's light, packed with protein, and ready in about 45 minutes with only one pan to clean.
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Servings: 4 servings
Equipment
Ingredients
To cook the salmon
- 4 Skinless salmon filets about 5 ounces each
- 1 tablespoon Olive oil
- ½ teaspoon Kosher salt
- ¼ teaspoon Cracked black pepper
Orzo Ingredients
- 1 tablespoon Olive oil
- 1 medium Zucchini diced into half moons
- 1 medium Yellow onion diced
- 3 Cloves garlic minced
- 1 cup Orzo pasta
- ½ cup Roasted red peppers drained and chopped
- 14.5 ounces Canned diced tomatoes juices reserved
- 2 cups Chicken broth low sodium preferred
- 1 teaspoon Dried oregano
- ¼ teaspoon Red pepper flakes
- ⅓ cup Kalamata olives pitted and halved
- 2 tablespoon Capers drained
- ¼ teaspoon Kosher salt
- ¼ teaspoon Cracked black pepper
- 2 tablespoon Fresh squeezed lemon juice
- 2 tablespoon Fresh parsley chopped
Instructions
- Pat the salmon fillets dry with a paper towel. Season both sides with the salt and pepper.4 Skinless salmon filets, ½ tsp Kosher salt, ¼ tsp Cracked black pepper
- Heat 1 tablespoon olive oil in a large skillet over medium high heat for about 2 minutes, until it shimmers. Add the salmon fillets, flesh side down first, and sear for 3 to 4 minutes without moving them. Flip carefully and sear the other side for another 2 to 3 minutes or until the internal temperature reaches 110°F to 115°F. The salmon should be golden on the outside but still slightly underdone in the very center at this point, since it will finish cooking later in the warm orzo.1 tbsp Olive oil
- Remove the salmon from the skillet and set it aside on a plate.
- In the same skillet, add 1 tablespoon olive oil and the diced onion. Cook over medium heat for 3 to 4 minutes, stirring occasionally, until the onion softens and turns translucent.1 tbsp Olive oil, 1 medium Yellow onion
- Add the zucchini and cook for another 2 minutes, just until it starts to soften but still has a little bite. Add the minced garlic and cook for 30 seconds, stirring constantly so it doesn’t burn.1 medium Zucchini, 3 Cloves garlic
- Add the dry orzo to the skillet and stir for about 1 minute, letting it toast slightly in the pan drippings.1 cup Orzo pasta
- Stir in the chopped roasted red peppers, diced tomatoes with their juices, chicken broth, oregano, and red pepper flakes. Scrape the bottom of the pan as you stir to lift up any browned bits left from searing the salmon, since that's where a lot of the flavor is hiding. Bring the mixture to a boil, then reduce the heat to a gentle simmer and cover the pan.½ cup Roasted red peppers, 14.5 ounces Canned diced tomatoes , 2 cups Chicken broth, 1 tsp Dried oregano, ¼ tsp Red pepper flakes
- Cook for 9 to 11 minutes, stirring once or twice to keep the orzo from sticking to the bottom of the pan. The orzo is done when it's tender but still holds its shape, and most of the liquid has been absorbed into a slightly saucy consistency rather than a dry one. If the orzo looks dry before it's fully tender, add a splash more broth or water and continue cooking.
- Stir in the kalamata olives and capers. Taste the orzo and adjust the salt and pepper as needed.⅓ cup Kalamata olives, 2 tbsp Capers, ¼ tsp Kosher salt, ¼ tsp Cracked black pepper
- Nestle the seared salmon fillets back into the orzo, on top rather than pushed under, and cover the pan again. Let everything sit over low heat for 3 to 4 minutes, just until the salmon is heated through and reaches an internal temperature of 145°F at the thickest part. Remove the pan from the heat.
- Squeeze the fresh lemon juice over the entire skillet and sprinkle with chopped parsley before serving directly from the pan.2 tbsp Fresh squeezed lemon juice, 2 tbsp Fresh parsley
This step matters because any extra moisture on the surface of the fish will steam instead of sear, and you will end up with pale, soft salmon instead of a golden crust.
Notes
Storage: Store leftover Mediterranean salmon orzo in an airtight container in the refrigerator for up to 3 days. For best texture, store the salmon and orzo together is fine, but keep portions in shallow layers rather than one deep stack so the orzo doesn’t continue absorbing liquid and turning mushy.
Reheat/Warming: Reheat Mediterranean salmon orzo gently on the stovetop over medium low heat with a splash of broth or water to loosen the orzo, stirring often. Microwave reheating works in 30 second bursts, stirring between each, to avoid overcooking the salmon. Salmon may appear more gray after microwaving.
Nutrition
Serving: 1serving | Calories: 514kcal | Carbohydrates: 40g | Protein: 42g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 10g | Cholesterol: 96mg | Sodium: 1631mg | Potassium: 1368mg | Fiber: 4g | Sugar: 7g | Vitamin A: 645IU | Vitamin C: 35mg | Calcium: 110mg | Iron: 4mg
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