Parsley-Caper Salmon with Sweet Corn & Pesto Farro Salad
Carb Conscious

Parsley-Caper Salmon

with Sweet Corn & Pesto Farro Salad

40 MIN
4 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
WW Recommended
If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

From the Test Kitchen

We’re making an easy and remarkably flavorful sauce from parsley, capers, vinegar, and more to give simple, pan-seared salmon a fresh lift. It’s the perfect partner for a salad of warm grains studded with tomatoes and corn and dressed with herbaceous basil pesto.

Get Cooking

Dietary Information Wellness

This meal was designed in collaboration with nutritionists with your holistic health in mind.

Carb Conscious
  • Nutrition
  • Calories
    670 Cals (est.)
Parsley-Caper Salmon with Sweet Corn & Pesto Farro Salad
  • 4 Skin-On Salmon Fillets
  • 1 cup Semi-Pearled Farro
  • ½ lb Grape Tomatoes
  • 1 bunch Parsley
  • 1 Tbsp Capers
  • 4 Scallions
  • 1 clove Garlic
  • 2 ears Of Corn
  • ⅓ cup Basil Pesto
  • 1 Tbsp Rice Vinegar

Tips from Home Chefs

Prepare the ingredients
1 Prepare the ingredients

Fill a large pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Remove any husks and silks from the corn; cut the kernels off the cobs. Halve the tomatoes. Place in a bowl; drizzle with olive oil and season with salt and pepper. Stir to coat. Roughly chop the parsley leaves and stems. Roughly chop the capers. Thinly slice the scallions, separating the white bottoms and hollow green tops. Peel 1 clove of garlic; using a zester or the small side of a box grater, finely grate into a paste.

2 Cook the farro

Add the farro to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Cook the farro
Cook the fish
3 Cook the fish

Meanwhile, pat the fish dry with paper towels. Season with salt and pepper on both sides. In a large pan (nonstick, if you have one), heat a drizzle of olive oil on medium until hot. Add the seasoned fish, skin side up. Loosely cover the pan with foil. Cook 3 to 5 minutes, or until lightly browned. Flip and cook 2 to 4 minutes, or until browned and cooked through.* Leaving any browned bits (or fond) in the pan, transfer to a plate. Cover with foil to keep warm.

*The USDA recommends a minimum safe cooking temperature of 145°F for fish.

4 Cook the corn & finish the farro

In the pan of reserved fond, heat a drizzle of olive oil on medium- high until hot. Add the corn kernels in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned (be careful, as the corn may pop as it cooks). Season with salt and pepper. Continue to cook, stirring frequently, 1 to 2 minutes, or until softened. Transfer to the pot of cooked farro. Add the seasoned tomatoes, pesto, half the vinegar, and a drizzle of olive oil. Season with salt and pepper; stir to combine. Taste, then season with salt and pepper if desired.

Cook the corn & finish the farro
Make the parsley-caper sauce & serve your dish
5 Make the parsley-caper sauce & serve your dish

In a bowl, combine the chopped parsley, chopped capers, sliced white bottoms of the scallions, remaining vinegar, 2 tablespoons of olive oil, and as much of the garlic paste as you’d like. Taste, then season with salt and pepper if desired. Serve the finished farro topped with the cooked fish and parsley-caper sauce. Garnish with the sliced green tops of the scallions. Enjoy!

Browse Steps
1 of 5