Main MealsPasta10.18.2026

Salmon & Butternut Squash Orzo

Name: Salmon & Butternut Squash Orzo
Prep time: 15 min
Cook time: 55 min
Total time: 1 h 10 min
Cuisine: American
Ingredients: 4 salmon filets, ~300g total; 1 tsp avocado oil; 1/2 tsp kosher salt; 1 tsp garlic powder; 1/2 tsp onion powder; 1/2 tsp smoked paprika; 1/2 tsp black pepper; 1 tbsp butter; 1/2 yellow onion, diced; 2 tsp poultry seasoning; 3 clove garlic, minced; 1 cup dry orzo; 2 cup chicken bone broth; 1/2 lb shredded brussels sprouts; 375 g butternut squash, peeled & cubed; 1/2 cup grated parm; 1/4 cup plain yogurt; Salt & pepper, to taste

Prep Time: 15 min

Total Time: 70 min

Serves 4

Pan-seared seasoned salmon served over creamy butternut squash orzo with shaved brussels sprouts and parmesan.

Nutrition Facts

Per serving · 1 serving (of 4)

Calories 495 kcal
Fat 19.2g
Protein 37g
Carbs 47.5g
Fiber 6g
Sugar 5.5g
Sodium 850mg

Ingredients

For the salmon

4 salmon filets (~300g total)
1 tsp avocado oil
½ tsp kosher salt
1 tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
½ tsp black pepper

For the butternut squash orzo

1 tbsp butter
½ yellow onion (diced)
2 tsp poultry seasoning
3 clove garlic (minced)
1 cup dry orzo
2 cup chicken bone broth
½ lb shredded brussels sprouts
375 g butternut squash (peeled & cubed)
½ cup grated parm
¼ cup plain yogurt
Salt & pepper (to taste)

Instructions

Preheat oven to 425°F.

Lightly coat the cubed squash with oil, season with salt, and roast until well browned and fork tender (about 35-40 minutes). Remove from the oven and allow to cool for 10-15 minutes before pureeing in a blender.

Pat your salmon filets dry with paper towels and brush all sides lightly with oil. In a small bowl, mix together all of the seasonings and sprinkle evenly over both sides of each salmon filet.

Bring a large pan up to medium heat. Add seasoned salmon filets and let cook, undisturbed for 6 minutes. Gently flip and continue cooking for 3-4 minutes until internal temp reaches 145°F.

Remove salmon from the pan and set aside.

Add butter, diced onion and salt, and saute for 2 minutes. Stir in the garlic and poultry seasoning.

Add orzo and toast for 2-3 minutes, stirring occasionally, then deglaze the pan with chicken bone broth.

Bring it up to a gentle boil, then cover, reduce the heat to low and let simmer for 8 minutes.

Stir in the shaved brussels sprouts, cover, and continue simmering for 4 minutes, or until the sprouts and orzo are tender.

Stir in the butternut squash puree, grated parmesan, and yogurt until combined.

Taste and adjust the amount of salt & pepper.