Anti-Inflammatory Lemony Salmon & Orzo Casserole



Ingredients

  • 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

  • 1 ½ 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

  1. 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.


  2. 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.


  3. Meanwhile, season salmon and asparagus with pepper and the remaining 1 teaspoon salt; drizzle with 2 tablespoons oil.


  4. 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.


  5. 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.


Originally appeared: EatingWell.com, August 2023


Nutrition Facts (per serving)

391 Calories
16g Fat
37g Carbs
25g Protein


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
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.


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