EIWITRIJK RECEPT · FASE 4 · DINER

Oven dish with salmon and wholegrain orzo

Balanced oven dish with salmon and wholegrain orzo for Phase 4, the maintenance rhythm.

45 min totaal 4 porties 520 kcal p.p. 38 g protein

This oven dish with salmon and wholegrain orzo is a balanced meal full of flavour and colour. Juicy salmon fillets cook over a bed of wholegrain orzo, fresh spinach and cherry tomatoes, with lemon zest and garlic making the whole thing fresh and aromatic. A dish that looks refined yet comes from the oven without much effort.

Phase 4 is the maintenance rhythm, where you seek a sustainable and balanced pattern, and this protein-rich dish fits perfectly there. The salmon delivers high-quality proteins and healthy fats for good satiety, whilst the wholegrain orzo provides complete, slow-release carbohydrates and extra fibre. Together with the spinach and tomato you get a complete plate that supports your protein diet in the long term.

Lovely with an extra splash of lemon juice and some fresh dill, or a simple green salad on the side. A spoonful of low-fat yoghurt dressing with garlic completes the fresh character.

Zo maak je het

  1. Preheat the oven to 200 degrees and cook the orzo until just tender.
  2. Fry the onion and garlic until translucent and mix with the orzo, spinach and tomatoes.
  3. Spoon the mixture into a baking dish and drizzle with olive oil and lemon juice.
  4. Place the salmon fillets on top and sprinkle with lemon zest, salt and pepper.
  5. Bake for 18 minutes until the salmon is just cooked through.
  6. Garnish with fresh dill and serve.

Bewaren

Store leftovers covered in the fridge and eat within two days. Reheat gently so the salmon stays juicy and doesn't dry out.

Variatietips

Swap the salmon for trout or a firm white fish, or use wholegrain couscous instead of orzo. A handful of capers or olives adds extra savoury notes.

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