One-Pan Cajun Salmon Orzo
This One-Pan Cajun Salmon Orzo has it all...flaky blackened cajun salmon, creamy orzo, and plenty of nutrients! It comes together in one pan in just about 40 minutes, for a dinner that's low on clean-up and full of smoky, spicy cajun flavor. It's the kind of recipe that feels indulgent but fuels you right, with 40 grams of protein and pops of vibrant veggies in each serving!
Equipment
- paper towels
- 12" cast iron pan with lid
- spatula
- plate
Ingredients
For the Blackened Cajun Salmon:
- 4, 5-6 oz skinless salmon filets (Atlantic, not wild)
- avocado oil or olive oil
- 1 ½ tbsp cajun seasoning *
- ½ tbsp brown sugar
For the Creamy Orzo:
- ½ large yellow onion diced
- 1 green bell pepper diced
- 3 garlic cloves minced
- 1 tbsp tomato paste
- 1 ½ tbsp cajun seasoning *
- 1 cup dry orzo **
- 2 cups chicken bone broth
- 3 oz fresh spinach
- ½ cup heavy cream
- juice from ½ lemon
- kosher salt & black pepper to taste
Instructions
- First, pat your salmon filets dry very well with paper towels. Then, drizzle all sides lightly with oil and rub or brush in. In a small bowl, mix together the cajun seasoning and brown sugar, then sprinkle it evenly over both sides of each salmon filet and rub in.4, 5-6 oz skinless salmon filets, avocado oil, 1 ½ tbsp cajun seasoning, ½ tbsp brown sugar
- Next, bring a 12" cast-iron pan (or similar sized stainless steel pan) to medium heat. Allow the pan to thoroughly preheat for several minutes until nice and hot. Then, add a light amount of oil, just enough to coat the bottom of the pan. Add seasoned salmon filets and let cook, undisturbed, for 5 minutes. Gently flip and continue cooking for about 2 more minutes. Remove salmon from the pan and set aside.avocado oil
- Reduce heat to medium-low and add a bit more oil as needed. Then, add onion, bell pepper & season with kosher salt. Saute, stirring occasionally, for 4-5 minutes, until onion is turning translucent. Add in garlic, tomato paste and cajun seasoning, stir, and continue cooking for 2 more minutes. Add orzo and toast for 2-3 more minutes, stirring occasionally.½ large yellow onion, 1 green bell pepper, 3 garlic cloves, 1 tbsp tomato paste, 1 ½ tbsp cajun seasoning, 1 cup dry orzo
- Deglaze the pan with chicken bone broth, scraping up any browned bits at the bottom of the pan. Allow the broth to come up to a gentle boil, then cover the pan with a lid and reduce heat to low. Let simmer for ~12 minutes, stirring occasionally to prevent the orzo from sticking to the bottom of the pan.2 cups chicken bone broth
- Once the orzo is tender, turn off the heat and add in the heavy cream, lemon juice, spinach and more kosher salt & black pepper as needed. Stir to combine. Nestle in the cajun salmon filets, then place the lid back on and let it sit for 3 minutes, or until the spinach is wilted and the salmon is warm. Optionally, garnish with chopped parsley and a drizzle of honey. Enjoy!3 oz fresh spinach, ½ cup heavy cream, juice from ½ lemon, kosher salt & black pepper
Video
Notes
*NOTE: I used a store-bought cajun seasoning blend from McCormick, but you can also make your own with some simple pantry staple spices using a recipe like this one! **NOTE: To make this gluten free, try substituting either the Jovial brown rice orzo or DeLallo gluten free orzo. Cook time may vary slightly.
Nutrition
Calories: 536kcal | Carbohydrates: 39g | Protein: 40g | Fat: 25g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Cholesterol: 112mg | Sodium: 172mg | Potassium: 1187mg | Fiber: 5g | Sugar: 6g | Vitamin A: 5248IU | Vitamin C: 40mg | Calcium: 94mg | Iron: 4mg