Seared Tilapia & Pickled Pepper Relish with Farro, Corn & Tomato Salad

Seared Tilapia & Pickled Pepper Relish

with Farro, Corn & Tomato Salad

35 MIN
4 Servings
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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.
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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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Available Options

  • with Tilapia
    includes 4 Sustainably Sourced Tilapia Fillets View recipe
  • with Salmon
    includes four 5-oz Sustainably Sourced Skin-On Salmon Fillets
    • with Salmon

    From the Test Kitchen

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    Dietary Information

    Carb Conscious
    • Nutrition
      PER SERVING
    • Calories
      540 Cals (est.)
    fresh
    ingredients
    Seared Tilapia & Pickled Pepper Relish with Farro, Corn & Tomato Salad
    Title
    • 4 Skin-On Salmon Fillets
    • 1 cup Semi-Pearled Farro
    • 2 cloves Garlic
    • ½ lb Grape Tomatoes
    • 2 oz Arugula
    • 1 bunch Chives
    • 4 ears Of Corn
    • 1 Tbsp Capers
    • 2 Tbsps Crème Fraîche
    • 1 oz Sweet Piquante Peppers
    • 2 Tbsps Roasted Almonds
    • ¼ tsp Crushed Red Pepper Flakes
    step-by-step
    instructions
    Cook Along Triangle Created with Sketch.
    Cook the farro
    1 Cook the farro

    Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the farro. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.

    Prepare the ingredients & make the relish
    2 Prepare the ingredients & make the relish

    Meanwhile, wash and dry the fresh produce. Remove any husks and silks from the corn; cut the kernels off the cobs. Peel and roughly chop  2 cloves of garlic. Halve the tomatoes; place in a bowl and season with salt and pepper. Thinly slice the chives. Roughly chop the peppers and almonds. Combine the chopped peppers and chopped almonds in a bowl; add 2 tablespoons of olive oil. Stir to combine. Taste, then season with salt and pepper if desired. 

    Cook the fish
    3 Cook the fish

    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 2 teaspoons 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 on the first side, 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.

    *An instant-read thermometer should register 145°F .

    Cook the vegetables
    4 Cook the vegetables

    In the pan of reserved fond, heat 2 teaspoons 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). Add the capers, chopped garlic, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Add the seasoned tomatoes. Cook, stirring occasionally, 2 to  3 minutes, or until slightly softened. Turn off the heat. Taste, then season with salt and pepper if desired.

    Finish the farro & serve your dish
    5 Finish the farro & serve your dish

    To the pot of cooked farro, add the arugula, cooked vegetables, and crème fraîche. Stir to thoroughly combine. Taste, then season with salt and pepper if desired. Serve the finished farro topped with the cooked fish and  relish. Garnish with the sliced chives. Enjoy!  

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    Seared Tilapia & Pickled Pepper Relish

    Cook the farro
    1 Cook the farro

    Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the farro. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.

    2 Prepare the ingredients & make the relish

    Meanwhile, wash and dry the fresh produce. Remove any husks and silks from the corn; cut the kernels off the cobs. Peel and roughly chop  2 cloves of garlic. Halve the tomatoes; place in a bowl and season with salt and pepper. Thinly slice the chives. Roughly chop the peppers and almonds. Combine the chopped peppers and chopped almonds in a bowl; add 2 tablespoons of olive oil. Stir to combine. Taste, then season with salt and pepper if desired. 

    Prepare the ingredients & make the relish
    Cook the fish
    3 Cook the fish

    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 2 teaspoons 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 on the first side, 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.

    *An instant-read thermometer should register 145°F .

    4 Cook the vegetables

    In the pan of reserved fond, heat 2 teaspoons 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). Add the capers, chopped garlic, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Add the seasoned tomatoes. Cook, stirring occasionally, 2 to  3 minutes, or until slightly softened. Turn off the heat. Taste, then season with salt and pepper if desired.

    Cook the vegetables
    Finish the farro & serve your dish
    5 Finish the farro & serve your dish

    To the pot of cooked farro, add the arugula, cooked vegetables, and crème fraîche. Stir to thoroughly combine. Taste, then season with salt and pepper if desired. Serve the finished farro topped with the cooked fish and  relish. Garnish with the sliced chives. Enjoy!  

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