High-Protein Salmon Piccata Casserole is a delicious and satisfying one-pan meal. This is very simple to prepare and contains all the simple items as well. These items are listed as: extra-virgin olive oil, garlic, whole-wheat orzo, chicken broth, baby spinach, Parmesan cheese, capers, lemon zest, lemon juice, salmon fillets, lemon slices, and fresh parsley. We would surely find these items in the grocery stores or in the pantry. These items contain dairy; use a dairy-free Parmesan cheese if you have a specific dietary requirement. This casserole takes 50 minutes, which makes it perfect for weeknight dinners. High-Protein Salmon Piccata Casserole is served with Greek salad, roasted asparagus, whole-grain dinner rolls, and sparkling lemon water. Store this casserole for some time, so it is a perfect choice to make for meal prep.
STATS:
- Caloric count: 465 kcal
- Time for Prep: Fifteen minutes
- Time for Cook: Thirty-five minutes
- Overall Time: Fifty minutes
- Serving Size: 1 salmon fillet with 1 & ¼ cups
- Course: Main Course
- Diet: High-Protein
- Cuisine: Mediterranean
- Servings: 4
EQUIPMENT:
- Casserole dish
- Big saucepan
- Cutting board
- Measuring cups and spoons
- Knife
- Wooden spoon
- Citrus zester
- Cheese grater
- Aluminum foil
- Citrus juicer
INGREDIENTS:
- 3 tbsp. olive oil
- 4 medium garlic cloves
- 1½ cups whole-wheat orzo
- 4 cups unsalted chicken broth
- ½ tsp. salt
- ½ tsp. ground black pepper
- 8 cups baby spinach
- ½ cup grated Parmesan cheese
- Extra Parmesan cheese
- 3 tbsp. capers
- 1 tsp. grated lemon zest
- Extra lemon zest
- 2 tbsp. fresh lemon juice
- 4 skinless salmon fillets
- 1 large lemon
- 1 tbsp. chopped fresh parsley
INGREDIENT NOTES:
OLIVE OIL:
- We utilize olive oil to add indulgence and provide good fats to this casserole. It helps enhance the flavor and can be substituted with avocado oil if desired.
GARLIC:
- We use fresh garlic to provide an aromatic base and complement the flavors of salmon and lemon. Fresh garlic gives the best flavor, but garlic powder can also be used if needed.
WHOLE-WHEAT ORZO:
- We utilize whole-wheat orzo to add fiber, complex carbohydrates, and a pleasant chewy texture to this dish. Regular orzo can also be substituted if preferred.
CHICKEN BROTH:
- We use unsalted chicken broth to cook the orzo and add a savory depth of flavor & use the vegetable broth instead to make it light.
SPINACH:
- We utilize fresh baby spinach to add vitamins, minerals, and a nutritious boost to the casserole. Chopped kale can also be used but may require additional cooking time.
PARMESAN CHEESE:
- We use Parmesan cheese to provide a creamy consistency and a nutty, salty flavor to the casserole. Utilize the Pecorino Romano instead if required.
CAPERS:
- We utilize capers to add the signature tangy and briny flavor associated with piccata dishes. They should be rinsed before use to reduce excess saltiness.
LEMON:
- We use fresh lemon juice, zest, and slices to brighten the casserole and balance the richness of the salmon. Fresh lemon is preferred over bottled juice for the best flavor.
SALMON:
- We utilize skinless salmon fillets to provide high-quality protein and omega-3 fatty acids. Fresh or thawed frozen salmon can both be used for this recipe.
FRESH PARSLEY:
- We use fresh parsley to add freshness and color before serving. Fresh dill can also be used as a flavorful alternative that pairs with salmon.
INSTRUCTIONS:
- Heat the oven to 400°F.
- Then add the oil to the oven and warm it over moderate flame.
- Include the garlic & cook for 30 seconds till aromatic.
- Put the whole wheat orzo in and cook for two minutes, then add the chicken broth and sprinkle the black pepper & salt.
- Simmer the broth gently and cook for around eight to ten minutes, mixing it for some time.
- Add the spinach and cook till wilted, then add the lemon zest, parmesan cheese, capers, & lemon juice.
- Add the salmon fillet to the orzo mixture, then arrange the lemon slices on the salmon.
- Then sprinkle the remaining capers on the dish.
- Add the salmon in oven & bake for 12-15 minutes till salmon gets flaky.
- Include the salmon on a plate & sprinkle the parsley, parmesan, and lemon zest, then serve.
SERVING SUGGESTIONS:
FRESH SALADS:
- Greek Salad
- Cucumber Tomato Salad
- Arugula Salad
- Mixed Greens Salad
- Mediterranean Chickpea Salad
VEGETABLE SIDES:
- Roasted Asparagus
- Garlic Green Beans
- Steamed Broccoli
- Roasted Brussels Sprouts
- Sautéed Zucchini
GRAIN SIDES:
- Brown Rice
- Quinoa
- Wild Rice
- Couscous
- Farro
BREAD:
- Whole-Wheat Dinner Rolls
- Garlic Bread
- Crusty Whole-Grain Bread
- Herb Focaccia
- Sourdough Bread
MEDITERRANEAN SIDES:
- Tzatziki
- Hummus
- Marinated Olives
- Roasted Red Peppers
- Cucumber Yogurt Salad
LIGHT SOUPS:
- Lemon Lentil Soup
- Tomato Basil Soup
- Vegetable Soup
- Spinach Soup
- Minestrone
BEVERAGES:
- Sparkling Lemon Water
- Unsweetened Iced Tea
- Cucumber Mint Water
- Herbal Tea
- Lemon Iced Green Tea
TIPS:
- Dry the salmon, then cook to provide a good texture.
- Don’t overcook the salmon, so it doesn’t get flaky & juicy.
- Add the fresh grated parmesan to make it creamier.
- Include the spinach to add extra vegetables to make them healthier.
STORAGE INFORMATION:
FRIDGE:
- Add the casserole slices to the container and store for three days.
FREEZER:
- Make the portions and store for two months.
FAQs:
Can I utilize the frozen salmon fillets?
- We have to first defrost the salmon, then dry them before cooking.
Will I utilize another fish fillet to make this dish?
- Yes, use cod, halibut, steelhead, and trout to prepare the dish.
How to prepare the dish gluten-free?
- Add the gluten-free orzo, or cooked brown rice instead to make the gluten-free orzo.
NUTRITIONAL INFORMATION:
Calories: 465 kcal
Net Carbs: 27 g
Servings: 4
Total Carbs: 32 g
Fiber: 5 g
Protein: 34 g
Calcium: 0.28 g
Serving Size: 1 salmon fillet with approximately 1¼ cups casserole
Iron: 0.004 g
Vitamin A: 0.0012 g
Sodium: 0.62 g
Potassium: 0.82 g
