Lemon-Herb Salmon with Caponata & Farro

Lemon-Herb Salmon with Caponata & Farro

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From: EatingWell Magazine, July/August 2017

Dig into your farmers' market haul to cook this colorful and healthy Mediterranean diet dinner recipe that's packed with vegetables. Feel free to swap in any vegetables or cook up another whole grain, such as brown rice. Serve with a glass of your favorite red wine.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 cups water
  • ⅔ cup farro
  • 1 medium eggplant, cut into 1 inch cubes
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 summer squash, cut into 1-inch pieces
  • 1 small onion, cut into 1-inch pieces
  • 1½ cups cherry tomatoes
  • 3 tablespoons extra-virgin olive oil
  • ¾ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 2 tablespoons capers, rinsed and chopped
  • 1 tablespoon red-wine vinegar
  • 2 teaspoons honey
  • 1¼ pounds wild salmon (see Tips), cut into 4 portions
  • 1 teaspoon lemon zest
  • ½ teaspoon Italian seasoning
  • Lemon wedges for serving

Preparation

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  • Ready In

  1. Position racks in upper and lower thirds of oven; preheat to 450°F. Line 2 rimmed baking sheets with foil and coat with cooking spray.
  2. Bring water and farro to a boil in a saucepan. Reduce heat to low, cover and simmer until just tender, about 30 minutes. Drain if necessary.
  3. Meanwhile, toss eggplant, bell pepper, squash, onion and tomatoes with oil, ½ teaspoon salt and ¼ teaspoon pepper in a large bowl. Divide between the prepared baking sheets. Roast on the upper and lower racks, stirring once halfway, until the vegetables are tender and starting to brown, about 25 minutes. Return them to the bowl. Stir in capers, vinegar and honey.
  4. Season salmon with lemon zest, Italian seasoning and the remaining ¼ teaspoon each salt and pepper and place on one of the baking sheets. Roast on the lower rack until just cooked through, 6 to 12 minutes, depending on thickness. Serve the salmon with the farro, vegetable caponata and lemon wedges.
  • Tips: Most wild salmon—and now some farmed—is considered a sustainable choice. Get more info about sustainable seafood at seafoodwatch.org.

Nutrition information

  • Serving size: 1 cup vegetables, ½ cup farro, 4 oz. salmon
  • Per serving: 450 calories; 17 g fat(3 g sat); 8 g fiber; 41 g carbohydrates; 35 g protein; 77 mcg folate; 66 mg cholesterol; 12 g sugars; 3 g added sugars; 1,738 IU vitamin A; 55 mg vitamin C; 112 mg calcium; 2 mg iron; 562 mg sodium; 1,109 mg potassium
  • Nutrition Bonus: Vitamin C (92% daily value), Vitamin A (35% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, 3 veg, 2 fat, 4 lean protein

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