If you’re looking for a one-pan dinner that fights inflammation, tastes like pure sunshine, and still feels indulgent enough for company, this Anti-Inflammatory Lemony Salmon & Orzo Casserole is about to become your new weeknight hero. Tender flakes of omega-3-packed salmon swim in a bright, citrusy broth alongside chewy orzo, spinach, artichokes, and a shower of fresh dill – all baked until golden and bubbly. It’s naturally rich in turmeric-level anti-inflammatory ingredients (salmon, olive oil, garlic, lemon, greens) without ever tasting like “health food.” Ready in under 45 minutes with almost zero cleanup, this lemony salmon orzo casserole is proof that eating for your joints, heart, and brain can be downright delicious.
Why This Lemony Salmon Casserole Is an Anti-Inflammatory Powerhouse Every forkful delivers science-backed inflammation fighters:
- Wild-caught or responsibly farmed salmon floods your body with EPA & DHA omega-3s (shown to lower CRP levels better than most supplements)
- Extra-virgin olive oil + garlic + turmeric create a Mediterranean trifecta that calms cytokines
- Lemon zest + juice of two lemons provide vitamin C and polyphenols that combat oxidative stress
- Spinach and artichokes load you with magnesium, folate, and antioxidants
- Whole-grain or chickpea orzo option keeps blood sugar steady (no post-dinner inflammation spike)
The result? A cozy casserole that tastes like weekend luxury but works beautifully for anti-inflammatory meal prep all week.
Ingredients (serves 6 – perfect for leftovers)
- 1.5 lbs salmon fillets, skin removed, cut into 1-inch chunks
- 1 ½ cups uncooked orzo (regular, whole-wheat, or gluten-free chickpea orzo)
- 3 cups low-sodium chicken or vegetable broth
- 1 cup dry white wine (or extra broth)
- Juice + zest of 2 large lemons (about ⅓ cup juice)
- 4 cups fresh baby spinach
- 1 (14-oz) can quartered artichoke hearts, drained
- 1 small red onion, finely diced
- 4 cloves garlic, minced
- ⅓ cup chopped fresh dill (plus extra for garnish)
- ½ cup crumbled feta (optional but highly recommended)
- ⅓ cup extra-virgin olive oil
- 1 tsp turmeric
- 1 tsp dried oregano
- ½ tsp red pepper flakes (optional)
- Salt & cracked black pepper to taste
- Lemon slices for baking & serving
How to Make the Best Lemony Salmon & Orzo Casserole (Step-by-Step)
- Preheat oven to 400°F (200 °C) and lightly grease a 9×13 casserole dish with olive oil.
- In the dish, combine uncooked orzo, red onion, garlic, artichokes, spinach, lemon zest, dill, turmeric, oregano, red pepper flakes, salt, and pepper. Pour in broth, wine, lemon juice, and olive oil over everything – give it a gentle stir.
- Nestle salmon chunks evenly on top. Season salmon generously with salt, pepper, and a little extra lemon zest. Lay a few thin lemon slices over the fish.
- Cover tightly with foil and bake 25 minutes.
- Remove foil, stir orzo gently (salmon will break up – that’s perfect), sprinkle feta on top, and return uncovered for 8–12 minutes until orzo is al dente, salmon is flaky, and the top is lightly golden.
- Let rest 5 minutes, garnish with more fresh dill and a final squeeze of lemon. Serve straight from the dish.
Make-Ahead & Storage Tips
- Assemble everything (except salmon) up to 24 hours ahead; add salmon and bake when ready.
- Leftovers keep beautifully 3–4 days in the fridge – the flavors get even better. Reheat gently with a splash of broth to revive the orzo.
- Freezer-friendly: Bake, cool, portion, freeze up to 2 months. Thaw overnight and reheat at 350 °F.
Nutrition Highlights (per serving) ≈ 485 kcal | 34 g protein | 42 g carbs | 22 g healthy fat | 5 g fiber | 680 mg omega-3s
This anti-inflammatory lemony salmon & orzo casserole is creamy without cream, bright without being sour, and comforting without weighing you down – exactly the kind of meal that makes eating for wellness feel like a treat instead of a chore.
FAQs:
What makes this salmon orzo bake anti-inflammatory?
It includes omega-3-rich salmon, antioxidant-packed lemon, olive oil, garlic, herbs, and fiber-rich orzo.
Can I use another fish instead of salmon?
Yes, trout or cod works well, but salmon provides the strongest anti-inflammatory benefits.
Is this dish suitable for meal prep?
Absolutely — it stores well in the fridge for three days and reheats easily.
Can I make this recipe dairy-free?
Yes — simply skip the cheese or use a dairy-free feta alternative for similar flavor.
Medical Disclaimer
The information provided on Health Tips India is intended for educational and informational purposes only. It should not be considered a substitute for professional medical advice, diagnosis, or treatment.
Always consult a qualified healthcare professional before making any health-related decisions or changes to your diet, exercise, or medical routine.
SamhithaHealth & Wellness Content Writer
a Health & Wellness Content Writer with over 6 years of experience creating research-based health articles. She specializes in nutrition, weight management, diabetes care, skin health, and healthy lifestyle practices. Here content is carefully written using trusted medical and scientific sources to ensure accuracy and clarity for readers.