Creamed Corn Orzo with Salmon – A Mediterranean Diet Protein Powerhouse

This creamy corn orzo with perfectly seared salmon is everything you want in a Mediterranean diet dinner – healthy, flavorful, and ready in just 30 minutes. The combination of tender salmon, creamy orzo, sweet corn, and fresh lemon creates a restaurant-quality meal that’s packed with protein and perfectly balanced nutrients.

This lemon salmon orzo skillet brings together the best of Mediterranean cooking principles: fresh ingredients, healthy fats, lean protein, and vibrant flavors. Whether you’re following a Mediterranean meal plan or just looking for an impressive yet easy weeknight dinner, this recipe delivers exceptional results every time.

Ingredients

• 4 (6-ounce) salmon fillets, skin removed
• 1 cup orzo pasta
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup corn kernels (fresh or frozen)
• 3 cups fresh spinach
• 1 lemon, zested and juiced
• 1/2 cup heavy cream or Greek yogurt
• 1/4 cup grated Parmesan cheese
• 2 tablespoons fresh dill, chopped
• Salt and black pepper to taste
• Red pepper flakes (optional)

Step-by-Step Instructions

Step 1: Cook the Orzo

Bring a large pot of salted water to boil. Cook orzo according to package directions until al dente, about 8-10 minutes. Drain and set aside.

Step 2: Sear the Salmon

Meanwhile, pat salmon fillets dry and season both sides with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Add salmon fillets and cook for 4-5 minutes per side, until golden brown and cooked through. Remove salmon from skillet and set aside.

Step 3: Prepare the Creamy Orzo Base

In the same skillet, add chopped onion and sauté for 3-4 minutes until softened. Add garlic and cook for 30 seconds until fragrant. Stir in corn kernels and cook for 2 minutes.

Step 4: Combine Everything

Add the cooked orzo to the skillet along with spinach, lemon zest, and lemon juice. Stir until spinach wilts. Pour in heavy cream (or Greek yogurt) and Parmesan cheese, stirring to combine. Season with salt, pepper, and red pepper flakes if using.

Step 5: Final Assembly

Return the salmon fillets to the skillet, nestling them into the orzo mixture. Sprinkle with fresh dill and serve immediately.

Expert Tips for Perfect Salmon Orzo

Don’t Overcook the Salmon: Salmon continues to cook after being removed from heat. Remove it from the skillet when it’s slightly underdone in the center for perfectly moist results.

Use Quality Ingredients: Fresh lemon juice and zest make a world of difference compared to bottled juice. Fresh herbs elevate the dish significantly.

Make it Healthier: Substitute Greek yogurt for heavy cream to reduce calories while maintaining creaminess. This modification makes it even more Mediterranean diet-friendly.

Customize Your Veggies: Feel free to add cherry tomatoes, asparagus, or peas along with the corn for extra nutrition and color.

FAQ

Can I use frozen salmon? Yes, just make sure to thaw it completely in the refrigerator before cooking to ensure even cooking.

What can I substitute for orzo? Small pasta like ditalini or even rice would work, though cooking times will vary.

How do I store leftovers? Store in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop.

Is this recipe gluten-free? Orzo contains gluten, but you can substitute with gluten-free orzo or another gluten-free small pasta.

This Mediterranean-inspired salmon orzo skillet is proof that healthy eating doesn’t mean sacrificing flavor. With its perfect balance of protein, healthy fats, and complex carbohydrates, it’s a dinner that nourishes both body and soul.

Creamed Corn Orzo with Salmon

This creamy corn orzo with perfectly seared salmon is a Mediterranean diet dinner that’s healthy, flavorful, and ready in just 30 minutes. The combination of tender salmon, creamy orzo, sweet corn, and fresh lemon creates a restaurant-quality meal packed with protein and balanced nutrients.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Calories: 485

Ingredients Method Notes

Ingredients

  

Ingredients

• 4 (6-ounce) salmon fillets, skin removed
• 1 cup orzo pasta
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup corn kernels (fresh or frozen)
• 3 cups fresh spinach
• 1 lemon, zested and juiced
• 1/2 cup heavy cream or Greek yogurt
• 1/4 cup grated Parmesan cheese
• 2 tablespoons fresh dill, chopped
• Salt and black pepper to taste
• Red pepper flakes (optional)

Method

 

Instructions

1. Cook the Orzo – Bring a large pot of salted water to boil. Cook orzo according to package directions until al dente, about 8-10 minutes. Drain and set aside.
2. Sear the Salmon – Pat salmon fillets dry and season both sides with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Add salmon fillets and cook for 4-5 minutes per side, until golden brown and cooked through. Remove salmon from skillet and set aside.
3. Prepare the Creamy Orzo Base – In the same skillet, add chopped onion and sauté for 3-4 minutes until softened. Add garlic and cook for 30 seconds until fragrant. Stir in corn kernels and cook for 2 minutes.
4. Combine Everything – Add the cooked orzo to the skillet along with spinach, lemon zest, and lemon juice. Stir until spinach wilts. Pour in heavy cream (or Greek yogurt) and Parmesan cheese, stirring to combine. Season with salt, pepper, and red pepper flakes if using.
5. Final Assembly – Return the salmon fillets to the skillet, nestling them into the orzo mixture. Sprinkle with fresh dill and serve immediately.

Notes

Don’t overcook the salmon – it continues to cook after removal from heat. Use fresh lemon juice and zest for best flavor. Substitute Greek yogurt for heavy cream to make it healthier.