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Seared Fish & Farro Salad
with Summer Vegetables
Mediterranean Diet
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Time35 min
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Servings2
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NutritionEst. 580 calories
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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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.
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!
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.
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!
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