Pan seared Salmon over Citrus Farro Salad with Beets and Feta

The Inspiration…

There are a lot of perks to writing a food blog. One being that my husband and I get to try a lot of recipes, sometimes several times before I get it just right. One of the downfalls of writing a food blog, is that we try a lot of recipes, sometimes several times! While the food is (usually) delicious, it can have a negative impact on our waistlines. Unfortunately, as a contractor, my husband often finds himself stopping at a fast-food restaurant for lunch during the week, which has shown over the years to have an impact on his cholesterol levels. As a result of this, I try to keep dinner on the healthier side during the work week, using whole grains, fresh produce, lean proteins. I’ve had a few friends reach out and say they are in the same boat and looking for some new healthy recipes. In general, I think we all want the same thing - food that is good for us, and that also tastes good! This recipe is just that!!

Essentially, during the week, we follow the Mediterranean Diet, which is an eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds. This recipe has it all, healthy fats, whole grains, fiber, vitamins, color, and flavor!!

It starts with a base of mixed greens and farro. Farro is similar to brown rice. It is relatively high in protein and fiber, limits inflammation, is a good source of many vitamins and minerals, and overall is just delicious!

We then layer on the flavor. Pickled beets, citrus segments, crumbled feta, and a citrus balsamic dressing. Tons of flavor, perfect for a summer dinner, that will be both nutritious and delicious!!

First, you’re going to pickle your beets. You’ll need a 15 ounce can of beets. I used whole beets and sliced them because it is what I had in the pantry, but you can buy them already sliced. You can also use my beet roasting method from my Roasted Beet and Goat Cheese Crostini recipe if you have fresh beets. In a jar, mix together vinegar, hot water, sugar and salt. Stir until the sugar and salt dissolve, then add in the sliced beets. Let this sit in the fridge for at least an hour. This will make more pickled beets than you’ll use in this recipe, but they keep well in the fridge and are perfect to add to other salads or sandwiches.

While the beets marinate, cook your farro in salted water according to the direction on the package. Half a cup of dry farro yields one and a half cups of cooked.

Prep you salmon by checking for any scales or bones. Then season it with salt, pepper, and dried dill weed. Once your farro is done cooking, remove from heat and let sit for 10 minutes. Do not remove the lid. While this sits, cook your salmon in a little bit of oil over medium heat. This should take about 7-10 minutes depending on the thickness of your fish.

Mix up the dressing by combining Sunflower oil, white balsamic, orange zest, salt and pepper.

You’ll also need to segment the orange you zested. If you’ve never done this, cut away the peel using a sharp knife, then cut in-between the membranes of each segment.

Now we can assemble. Take half your farro and combine with half of the mixed greens. Top with your pickled beets, orange segments, and crumbled feta. Place your salmon on top, and drizzle on your dressing. You’ll want to dig into this healthy and flavorful recipe on repeat this summer!

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Pan seared Salmon over Citrus Farro Salad with Beets and Feta

Yield: 2

Author: Julia Goodrich

Prep time: 10 MinCook time: 35 MinInactive time: 30 MinTotal time: 1 H & 15 M

A perfect summer recipe that nutritious and delicious! Whole grains mixed with garden greens, top with tangy pickled beets and citrus segment, and creamy salty feta cheese. All drizzled with an orange balsamic dressing. Your summer dinner dream has come true!

Ingredients

For the farro

• 1/2 cup farro, dry
• 1 cup water
• 1/2 tsp kosher salt

For the beets

• 1/4 cup white vinegar
• 1/4 cup hot water
• 1/4 tsp kosher salt
• 1/8 c sugar
• 7 oz sliced beets

For the dressing

• 2 TBSP sunflower oil
• 4 TBSP white balsamic vinegar
• 1/2 tsp kosher salt
• 1/4 tsp fresh cracked black pepper
• zest of an orange

For the salmon

• 2 6-oz salmon fillets
• 1/2 tsp dill
• 1/2 tsp kosher salt
• 1/4 tsp fresh black pepper
• 1 1/2TBSP sunflower oil

For the salad

• 4 cups spring mix lettuce
• 1 orange, segmented
• 3 TBSP crumbled feta cheese

Instructions

To prepare the Farro

1. Combine the farro, water, and salt in a medium sized saucepan.
2. Bring to a boil over then reduce heat to low and cover.
3. Simmer for 35 minutes. Then remove from heat and let stand for 10 minutes, covered. Do not remove the lid until after this 10 minutes.
4. Fluff with a fork.

To prepare the Beets

1. You’ll need half of a 15 ounce can of beets. I used whole beets and sliced them because it is what I had in the pantry, but you can buy them already sliced. You can also use my beet roasting method from my Roasted Beet and Goat Cheese Crostini recipe if you have fresh beets. *Double this recipe to use up the whole can of beets.
2. In a jar, mix together vinegar, hot water, sugar and salt.
3. Stir until the sugar and salt dissolve, then add in the sliced beets.
4. Let this sit, covered, in the fridge for at least an hour.

To prepare the Dressing

1. Combine the oil, white balsamic, orange zest, salt and pepper and mix well.
2. Set aside until the salad is assembled.

To prepare the Salmon

1. Pat salmon dry and season with the salt, pepper, and dill weed.
2. Heat the oil in a medium skillet over medium-high heat.
3. Cook the salmon, skin side up, about 3-5 minutes. Resist the urge to fiddle with the fillets as they cook.
4. Carefully flip the fillets and reduce the heat to medium. Continue cooking until done to your liking, 4 to 5 minutes more.

To assemble the salad

1. Mix together the farro and mixed greens. Separate into 2 portions (approx. 2 cups of mixed greens and 3/4 cup farro each).
2. Top each portion with half of the orange segments, about 1/4 cup of beets, and 1 1/2 TBSP crumbled feta.
3. Place one salmon fillet over each salad.
4. Top each salad with half of the dressing.
5. Enjoy!

Notes

*Double the beet recipe if you want to use up a whole can of beets. These keep well in the fridge and are great additions to other salads or sandwiches.

Nutrition Facts

Calories

877.06

Fat

41.73

Sat. Fat

7.63

Carbs

79.38

Fiber

12.91

Net carbs

66.44

Sugar

30.52

Protein

45.83

Sodium

2518.83

Cholesterol

116.25

Nutrition information is calculated using an ingredient database and should be considered an estimate.