Seared Salmon with Roasted Broccoli & Farro Salad

Seared Salmon

with Roasted Broccoli & Farro Salad

25 MIN
4 Servings
Wellness at Blue Apron
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

Chefs, there’s honey mustard, and then there’s the gourmet honey-mustard sauce we’re making for our seared salmon. We’re combining honey and Dijon mustard with parsley, red wine vinegar-marinated shallot and olive oil. Then we’re spooning the flavorful sauce over flaky, pan-seared fillets, coated in warming spices. Sweet and tart, the well-balanced sauce makes for the perfect condiment. A salad of roasted broccoli and warm farro rounds out this wholesome meal.

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  • Nutrition
    PER SERVING
  • Calories
    580 Cals (est.)
fresh
ingredients
Seared Salmon with Roasted Broccoli & Farro Salad
Title
time-saving
tips & techniques
Arugula
How To: Take the Bite out of Shallots
Broccoli
Lemon
Parsley
Shallot
Honey
How To: Quarter and Deseed a Lemon
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Cook the farro:
1 Cook the farro:

Heat a large pot of salted water to boiling on high. Once boiling, add the farro. Cook 16 to 18 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Prepare the ingredients:
2 Prepare the ingredients:

While the farro cooks, preheat the oven to 475°F. Wash and dry the fresh produce. Cut the broccoli into bite-sized florets. Pick the parsley leaves off the stems; discard the stems and finely chop the leaves. Quarter and deseed the lemon. Peel and mince the shallot; place in a medium bowl with the vinegar.

Roast the broccoli:
3 Roast the broccoli:

While the farro continues to cook, place the broccoli on a sheet pan. Drizzle with olive oil; season with salt, pepper and half the spice blend. Arrange in a single, even layer. Roast, stirring halfway through, 16 to 18 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Make the honey-mustard sauce:
4 Make the honey-mustard sauce:

While the broccoli roasts, add the honey, mustard and parsley to the shallot-vinegar mixture; season with salt and pepper to taste. Slowly whisk in 2 tablespoons of olive oil until well combined.

Cook the salmon:
5 Cook the salmon:

While the broccoli continues to roast, pat the salmon fillets dry with paper towels; season on both sides with salt, pepper and the remaining spice blend. In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium until hot. Add the seasoned fillets, skin sides up. Cook 3 to 4 minutes per side, or until browned and cooked to your desired degree of doneness. Transfer to a serving dish.

Make the salad & serve your dish:
6 Make the salad & serve your dish:

Add the arugula, roasted broccoli and the juice of 2 lemon wedges to the pot of cooked farro. Drizzle with olive oil and toss to combine; season with salt and pepper to taste. Transfer to a serving dish. Top the cooked salmon fillets with the honey-mustard sauce. Garnish with the remaining lemon wedges. Enjoy!

Tips from Home Chefs

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Seared Salmon

Cook the farro:
Stainless Steel Strainer
1 Cook the farro:

Heat a large pot of salted water to boiling on high. Once boiling, add the farro. Cook 16 to 18 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

2 Prepare the ingredients:

While the farro cooks, preheat the oven to 475°F. Wash and dry the fresh produce. Cut the broccoli into bite-sized florets. Pick the parsley leaves off the stems; discard the stems and finely chop the leaves. Quarter and deseed the lemon. Peel and mince the shallot; place in a medium bowl with the vinegar.

Prepare the ingredients:
How To: Quarter and Deseed a Lemon
How To: Take the Bite out of Shallots
Roast the broccoli:
3 Roast the broccoli:

While the farro continues to cook, place the broccoli on a sheet pan. Drizzle with olive oil; season with salt, pepper and half the spice blend. Arrange in a single, even layer. Roast, stirring halfway through, 16 to 18 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

4 Make the honey-mustard sauce:

While the broccoli roasts, add the honey, mustard and parsley to the shallot-vinegar mixture; season with salt and pepper to taste. Slowly whisk in 2 tablespoons of olive oil until well combined.

Make the honey-mustard sauce:
Cook the salmon:
5 Cook the salmon:

While the broccoli continues to roast, pat the salmon fillets dry with paper towels; season on both sides with salt, pepper and the remaining spice blend. In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium until hot. Add the seasoned fillets, skin sides up. Cook 3 to 4 minutes per side, or until browned and cooked to your desired degree of doneness. Transfer to a serving dish.

6 Make the salad & serve your dish:

Add the arugula, roasted broccoli and the juice of 2 lemon wedges to the pot of cooked farro. Drizzle with olive oil and toss to combine; season with salt and pepper to taste. Transfer to a serving dish. Top the cooked salmon fillets with the honey-mustard sauce. Garnish with the remaining lemon wedges. Enjoy!

Make the salad & serve your dish:
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