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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.

Source: EatingWell Magazine, July/August 2017




Ingredient Checklist


Instructions Checklist
  • Position racks in upper and lower thirds of oven; preheat to 450 degrees F. Line 2 rimmed baking sheets with foil and coat with cooking spray.

  • 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.

  • Meanwhile, toss eggplant, bell pepper, squash, onion and tomatoes with oil, 1/2 teaspoon salt and 1/4 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.

  • Season salmon with lemon zest, Italian seasoning and the remaining 1/4 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 Facts

1 cup vegetables, 1/2 cup farro, 4 oz. salmon
450 calories; protein 34.8g; carbohydrates 41.2g; dietary fiber 8.2g; sugars 12.5g; fat 17.3g; saturated fat 2.9g; cholesterol 66.3mg; vitamin a iu 1737.5IU; vitamin c 54.6mg; folate 77.1mcg; calcium 112mg; iron 2.4mg; magnesium 82.7mg; potassium 1109.1mg; sodium 562.1mg; added sugar 3g.

1 1/2 starch, 3 veg, 2 fat, 4 lean protein