Everyone needs a little healthy fat in their diets! This Salmon with Farro and Onions is just what the doctor order. And better yet, it is an outstanding meal prep dish!
- 2 tbsp Shallots, diced, (about 20 grams)
- 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
- ¼ cup Scallions, diced, (about 30 grams, or 6 stalks)
- 5 cups Baby Spinach, (about 180 grams)
- 1 tsp Buttery Spread
- 4 cloves Fresh Garlic, chopped, (about 20 grams)
- 1 tsp Black Pepper
- ½ tsp Garlic Powder
- 2 tbsp Fresh Squeezed Lime Juice, from 1 lime
- Heat a medium sauce pan 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 fragrence of the shallots.
- Then add the farro to the sauce pan with 2 cups of water, and chicken base. (If you do not have the chicken base, you can substitue 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 obsorbed 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 sate pan and set aside.
- Using the same saute pan as the salmon, turn the heat to medium low. The 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 spinch, then top with the salmon, and enjoy! Or portion out for meal prep.
Are you meal prepping? Check out my notes below on how you can incorporate this salmon with farro and onions into your meal prep.
NOTES FOR MEAL PREP:
This is an outstanding recipe for meal prep, the moistness of the salmon allows for great reheating. (As long as you don’t overcook it. It is best to slightly undercook it initially to allow for better reheating ability.)
Farro is one of the best grains for reheating, it doesn’t dry out as easily as other grains.
This recipe will keep in the fridge for up to 6 days.
For reheating it is best to microwave loosely covered to trap in the moisture of the salmon and the farro. Cook for 30 – 45 seconds, then stir the farro and cook for another 30 seconds.
NOTES FOR COUNTING MACROS:
The majority of protein in this recipe comes from the salmon. However it is important to keep in mind that making adjustments to the salmon will also alter the fat macro.
- For example, every 1 ounce of salmon there is 6.3 grams of protein and 3.5 grams of fat.
Farro is the main source of carbohydrate in this salmon and farro with onion recipe. But you can easily adjust the amount of farro in this recipe to either increase or decrease the amount of carbs.
- For every 25 grams of farro there is 17.8 grams of carbs. But keep in mind there is also a relatively low amount of protein in farro, 3.3 grams per 25 grams.
The fat is this recipe comes predominately from the salmon. However the fat in salmon is healthy omega 3 fatty acids. Subsequently these fatty acids are great for your body and are good to incorporate into your diet.
As referenced above in the protein, making adjustments to the salmon will not only adjust the fat macro but also the protein macro.
- For example, every 1 ounce of salmon there is 3.5 grams of fat and 6.3 grams of protein.
When making adjustments to the macros in this salmon with farro and onions recipe, you will want to keep in mind the number of servings you are making.
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