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Seared Fish & Farro Salad

with Summer Vegetables

Mediterranean Diet
  • Group Created with Sketch.
    Time
    35 min
  • icon_serves Created with Sketch.
    Servings
    2
  • icon_cals Created with Sketch.
    Nutrition
    Est. 580 calories Group 22 Created with Sketch.
    Nutrition Label
    Nutrition Label
    Nutrition Label

Light, flaky fish gets a Mediterranean flourish from a flavorful topping of juicy tomatoes and briny olives. Served over a bed of nutty farro and sautéed zucchini, it all makes for a hearty, late summer meal.

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instructions
Cook the farro:
1 Cook the farro:

Heat a medium pot of salted water to boiling on high. Once boiling, add the farro and cook, uncovered, 18 to 20 minutes, or until tender. Drain thoroughly and return to the pot.

Prepare the ingredients & make the tomato topping:
2 Prepare the ingredients & make the tomato topping:

While the farro cooks, wash and dry the fresh produce. Halve the zucchini lengthwise, then cut crosswise into 1/4-inch pieces. If necessary, peel the garlic, then roughly chop. Halve the tomatoes; place in a bowl and season with salt and pepper. Roughly chop the olives. Combine in a bowl; add half the vinegar and 1 tablespoon of olive oil. Season with salt and pepper and stir to thoroughly combine. Pat the fish dry with paper towels. Transfer to a cutting board and halve each fillet crosswise. 

Cook the zucchini & finish the farro:
3 Cook the zucchini & finish the farro:

In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Add the chopped garlic, oregano, 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 frequently, 1 to 2 minutes, or until the zucchini is softened. Add the remaining vinegar; cook, stirring frequently, 30 seconds to 1 minute, or until the liquid has cooked off. Transfer to the pot of cooked farro; add 1 tablespoon of olive oil. Stir to combine and season with salt and pepper to taste. Cover to keep warm. Rinse and wipe out the pan.

Cook the fish & serve your dish:
4 Cook the fish & serve your dish:

Season the prepared fish with salt and pepper on both sides. Place the flour on a large plate; season with salt and pepper. Thoroughly coat the seasoned fish in the seasoned flour. Transfer to a separate plate (tapping off any excess flour). In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat. Serve the finished farro topped with the cooked fish and tomato topping. Enjoy! 

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Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.

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Cook the farro:
1 Cook the farro:

Heat a medium pot of salted water to boiling on high. Once boiling, add the farro and cook, uncovered, 18 to 20 minutes, or until tender. Drain thoroughly and return to the pot.

2 Prepare the ingredients & make the tomato topping:

While the farro cooks, wash and dry the fresh produce. Halve the zucchini lengthwise, then cut crosswise into 1/4-inch pieces. If necessary, peel the garlic, then roughly chop. Halve the tomatoes; place in a bowl and season with salt and pepper. Roughly chop the olives. Combine in a bowl; add half the vinegar and 1 tablespoon of olive oil. Season with salt and pepper and stir to thoroughly combine. Pat the fish dry with paper towels. Transfer to a cutting board and halve each fillet crosswise. 

Prepare the ingredients & make the tomato topping:
Cook the zucchini & finish the farro:
3 Cook the zucchini & finish the farro:

In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Add the chopped garlic, oregano, 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 frequently, 1 to 2 minutes, or until the zucchini is softened. Add the remaining vinegar; cook, stirring frequently, 30 seconds to 1 minute, or until the liquid has cooked off. Transfer to the pot of cooked farro; add 1 tablespoon of olive oil. Stir to combine and season with salt and pepper to taste. Cover to keep warm. Rinse and wipe out the pan.

4 Cook the fish & serve your dish:

Season the prepared fish with salt and pepper on both sides. Place the flour on a large plate; season with salt and pepper. Thoroughly coat the seasoned fish in the seasoned flour. Transfer to a separate plate (tapping off any excess flour). In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat. Serve the finished farro topped with the cooked fish and tomato topping. Enjoy! 

Cook the fish & serve your dish: