Looking for a healthy, tasty meal that’s easy to make and full of nutrients? The Greek-Inspired Salmon and Orzo Bowl with Tzatziki is just what you need. This colorful dish combines flaky baked salmon, soft orzo pasta, crisp vegetables, and creamy tzatziki sauce—all in one delicious bowl. It’s a balanced meal that’s perfect for busy weeknights or a healthy family dinner.
What Makes This Greek-Inspired Bowl Special?
This bowl blends flavorful Mediterranean ingredients into a wholesome, satisfying dish. The salmon is full of healthy fats and protein, while the orzo provides carbohydrates for energy. Tzatziki sauce, made with Greek yogurt, cucumber, and garlic, adds creaminess without heavy calories. It’s the perfect choice if you’re trying to eat better without giving up taste.
Health Benefits of This Dish
Salmon
Salmon is rich in omega-3 fatty acids, which support heart health and brain function. It’s also a great source of high-quality protein and vitamins like B12 and D, helping to strengthen bones and muscles.
Orzo
Orzo is a rice-shaped pasta made from durum wheat. It provides energy from complex carbohydrates and pairs well with lean proteins and vegetables. Choosing whole wheat orzo can increase fiber intake, aiding digestion and keeping you full longer.
Tzatziki Sauce
Tzatziki is typically made with Greek yogurt, which is high in protein and contains probiotics that help gut health. The cucumber adds hydration and fiber, while garlic provides antimicrobial benefits. However, be mindful of portion sizes if you’re watching sodium or dairy intake.
Ingredients
For the Salmon:
- 2 salmon fillets (about 6 oz each)
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- Juice of half a lemon
For the Orzo Bowl:
- 1 cup dry orzo
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 1/4 cup crumbled feta cheese
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
For the Tzatziki Sauce:
- 1/2 cup Greek yogurt (plain, full-fat or low-fat)
- 1/4 cup cucumber, finely grated and drained
- 1 garlic clove, minced
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon chopped fresh dill (or 1/4 teaspoon dried dill)
- Salt to taste
Instructions
Step 1: Marinate the Salmon
Preheat your oven to 400°F (200°C). Place the salmon fillets on a baking tray lined with foil or parchment paper. Drizzle with olive oil, then sprinkle with oregano, garlic powder, salt, and pepper. Squeeze lemon juice over the top. Let the salmon sit while the oven preheats, about 10 minutes.
Step 2: Cook the Orzo
Bring a medium saucepan of salted water to a boil. Add the orzo and cook according to package directions, usually 8–10 minutes. Once tender, drain and rinse under warm water. Toss with a little olive oil to prevent sticking and set aside.
Step 3: Bake the Salmon
Place the salmon in the oven and bake for 12–15 minutes, or until the fish flakes easily with a fork. You can broil it for the last 2 minutes if you want a crispy top.
Step 4: Make the Tzatziki Sauce
While the salmon cooks, mix all tzatziki ingredients in a small bowl: Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill, and a pinch of salt. Stir well and refrigerate until ready to use.
Step 5: Assemble the Bowl
In a large mixing bowl, combine cooked orzo, cherry tomatoes, cucumber, red onion, olives, and feta. Drizzle with olive oil and lemon juice, then season with salt and pepper. Mix gently.
Divide the orzo and veggie mix between two serving bowls. Top each with a baked salmon fillet. Add a generous spoonful of tzatziki sauce on top or on the side. Garnish with extra herbs or lemon slices if desired.
Helpful Tips
- Meal Prep Friendly: You can cook extra orzo and salmon to enjoy throughout the week.
- Make It Gluten-Free: Use gluten-free orzo or substitute with quinoa or brown rice.
- Add Greens: Serve over a bed of spinach or arugula for extra nutrients.
Enjoy a Healthy, Flavorful Meal
The Greek-Inspired Salmon and Orzo Bowl with Tzatziki offers a great mix of lean protein, fiber, and healthy fats, wrapped in fresh Mediterranean flavors. Whether you’re following a balanced diet, eating clean, or just looking for a delicious meal, this dish is a perfect fit. Plus, it’s simple to customize with your favorite veggies or herbs. Try it tonight and treat yourself to a nourishing homemade meal.
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