Here is one of my favorite healthy meals to make. This Salmon and Farro Mediterranean Bowl has it all. Most of it can be made as meal prep, and ready to go the day you need it. I used farro as the base, but certainly trade it out for any other grain you are into. Quinoa, brown rice, and freekeh are good options. I love farro because I think it is a more neutral grain to start with.
I've Never Heard of Farro. What Is It and Where Can I Purchase?
Farro is an ancient grain that comes in several forms. My favorite and the easiest to cook, I think, is the Italian pearled Farro. Most grocery stores with a decent selection of foods will carry this type. If not, Amazon.
This is such a great grain that is high in protein, iron, and fiber. I also love it for its fairly neutral flavor- neutral as far as grains go. I like cooking mine with veggie stock, but it can also be done with water or another stock of choice.
I like to cook my grains in the pressure cooker, if you have not tried it before, check out this post all about cooking grains in the pressure cooker.
What if I'm not ready for 100% whole grain?
Serve white rice for about 25-75% of the base. Start small. Make a batch of white rice or noodles and a small batch of farro. Mix them together for the base. Then build from there. I want you to have success in adding whole grains, if you aren't ready to go all the way, 25% is better than 0%. Let's do this!
Vegetarian and Vegan Options
This is a simple, easily adjustable recipe. Omit the salmon. I like to replace it with tofu or even sauteed mushrooms. If you are vegan, sub the feta for vegan cheese, and make adjustments for the tsatsiki recipe below as well.
Caramelizing onions isn't hard, but it does take a little time. I always make a big batch and store them in the fridge. I love the milder, deeper flavor of a good caramelized onion. If you aren't fond of onions, caramelized would be a good place to start.
I like to make mine in 8-inch egg pan I have. I don't use nonstick often, but this is one of those cases. Slice about 4 cups sliced yellow onions. Heat pan over medium-low heat. Once it is heated, add olive oil. Give this about 60 seconds to heat then add onions. Sprinkle the onions with about 1 ½ teaspoons salt. Allow this to cook over low heat, stirring occasionally until the onions have reduced and started to caramelize. I normally go a little darker on my caramelization but didn't have time this day. They still tasted amazing though.
Serve immediately or allow to cool at room temp. Place in an airtight container in the fridge.
The finished platter is so pretty, isn't it! As you can see, this bowl would be easy to add or subtract any foods you prefer or aren't fond of. This is the way our family likes it, if you prefer something different, do it!
Skillet Salmon with tsatsiki
- Cast Iron or nonstick skillet
- 2 cups cubed salmon Mine were cut into about 1 inch pieces. Simple cut down your filet into this size. You can go smaller or larger, just adjust your cooking time. This amount can also be doubled, just double oil and spices.
- 2 tablespoons olive oil
- 1 ½ teaspoons salt
- 1 teaspoon garlic powder
- ½ teaspoon ground black pepper
- other herbs If you are interested here are other herbs I like to add. Dried rosemary- Add about 1 teaspoons crushed, Italian herbs (about 2 teaspoons combined, a mix of oregano, basil and a touch of thyme), dill again about 1 teaspoon. The possibilities are kind of endless. I leave this one fairly plain, then I can use it is whatever dish I choose. I add the seasoning in my dressings.
- 1 cup greek yogurt or sour cream
- 1 cup grated cucumber make sure and squeeze after it is grated to get all the liquid out.
- 1 teaspoon minced garlic
- 2-3 tablespoons fresh lemon juice
- salt and pepper to taste
- Heat skillet over medium high heat. I prefer my cast iron for this, but use if you prefer a stainless steel or even nonstick, use this. Heat until your pan is pretty hot.Add in your olive oil. It should take about 30 seconds for the oil to heat if your pan was good and hot. Add salmon to pan. Try to get it to a single layer if you can. Sprinkle with seasonings. Now, the goal is to only flip once, that way you will get a good crust on it. In a good cast iron that is holding the heat well, it should only take about 1-2 minutes per side. The pieces are small, if you cook any longer than this, the salmon will dry out a little.Remove from pan. Serve immediately or let it cool slightly. To store, allow to cool at room temp. Place in an airtight container. It will be able to hold in the fridge for 3-6 days. Now, sit back and enjoy. You deserve it!!
- Combine all ingredients and mix well. Add salt and pepper to taste. If you like lemon juice, you can always add more of that too if you want!