Salmon w/Farro & Spring Onions
Salmon with Farrow and Spring Onions
Ingredients:
- 1 Shallot (about 20 grams, 1 shallot)
- 1 tsp Extra Virgin Olive Oil
- 1 tsp Reduced Sodium Chicken Base or substitute: 2 cups chicken stock
- 2 cups Water if subbing chicken stock, no water needed
- ½ cup Farro (about 100 grams)
- ½ tbsp Extra Virgin Olive Oil
- 24 oz Atlantic Salmon skin on (4, 6 oz fillets)
- 1 tsp Lemon Pepper Seasoning
- 6 stalks Scallions diced, (about 30 grams, or ¼ cup)
- 5 cups Baby Spinach (about 180 grams)
- 1 tsp Unsalted Butter
- 4 cloves Fresh Garlic chopped, (about 20 grams)
- 1 tsp Black Pepper
- ½ tsp Garlic Powder
- 1 Lime Fresh Squeezed, (2 tbsp)
Instructions:
- Heat a medium sauce pot to medium heat, once the pan is hot add the oil to the pot.
- Add the diced shallots to the hot oil and cook for 2-3 minutes, stirring to prevent burning. Cooking enough to bring out the fragrance of the shallots.
- Then add the farro to the sauce pot with 2 cups of water, and chicken base. (If you do not have the chicken base, you can substitute 2 cups of chicken stock instead the base and water.)
- Bring the farro and water to a boil, then cook for 15-20 minutes until all water has been absorbed by the farro.
- While the farro is boiling, cook the salmon:
- Heat a large saute pan to medium heat.
- While waiting for the pan to heat up, season the salmon fillets with the lemon pepper.
- Drizzle the oil into the hot pan. Then add the salmon to the pan. Allow the salmon to cook for 4-6 minutes skin side down, then flip and cook for an additional 2-3 minutes on the other side.You will know that the salmon is done when the entire fillet is the lighter pink color. If you have a thicker fillet you can cook it for an additional minute or so on each side. This will ensure the salmon is done. A good cut of salmon can be eaten raw, but most people like their salmon cooked to medium. Medium is a light pink on the outside, flaky on the outside, but still a little moist and a slightly darker pink on the inside
- Once the salmon is done remove it from the saute pan and set aside.
- Using the same saute pan as the salmon, turn the heat to medium low. Then add the butter and garlic to the pan. Cook for 1-2 minutes stirring often.
- Once the butter is melted add the spinach to the pan. Cook the spinach for 2-4 minutes, tossing frequently.
- By the time that the spinach is wilted the farro should be cooked and the water completely absorbed. Mix the farro in with the wilted spinach and garlic. Season with pepper, garlic powder, and lime juice. Then toss and cook together for one minute.
- Plate the farro and spinach, then top with the salmon, and enjoy! Or portion out for meal prep.
Nutrition
Everyone needs a little healthy fat in their diets! This Salmon with Farro and Onions is just what the doctor ordered. And better yet, it is an outstanding meal prep dish!
Macro Adjustments:
Below outlines the Items In each macro group that are easily adjustable to meet your specific macros.
Fat:
The fat comes mainly from the salmon, which Is high In good omega 3 fatty acids, therefor I wouldn’t recommend making adjustments to the salmon. You could adjust the amount of butter In this recipe to adjust the fat a little bit.
Carbohydrates:
The Farro Is what provides the majority of the carbs In this recipe, which is easily adjustable.
Protein:
Salmon Is the source of the protein In this recipe. However, adjusting the amount of salmon will also adjust the fat, therefore you will want to take both Into account when making adjustments.
Meal Prep:
Yes. This recipe can be meal prepped. This recipe will last 4-5 days In the fridge.
Freezer Friendly:
No. Once salmon has been cooked I don’t recommend freezing It and defrosting it later.