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Seared Fish & Farro Salad
with Summer Vegetables
Mediterranean Diet
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Time35-45 mins
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Servings2
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NutritionEst. 560 calories
Light, flaky fish gets Mediterranean flourish from farro tossed with a medley of sauteéd vegetables—all garnished with a briny olive topping.
Get Cooking
fresh
ingredients
Title
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10½ oz Wild Alaskan Pollock Fillets
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½ cup Semi-Pearled Farro
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4 oz Grape Or Cherry Tomatoes
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1 Zucchini
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2 cloves Garlic
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1 oz Pitted Niçoise Olives
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¼ tsp Crushed Red Pepper Flakes
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1 tsp Whole Dried Oregano
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1 Tbsp Red Wine Vinegar
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¼ cup Rice Flour
step-by-step
instructions
1
Prepare the ingredients & make the tapanade:
Heat a medium pot of salted water to boiling on high. Wash and dry the fresh produce. Halve the zucchini lengthwise, then cut crosswise into 1/4-inch-thick pieces. Halve the tomatoes; place in a bowl and season with salt and pepper. Cut off and discard the stems of the sweet peppers; remove and discard the cores. Halve lengthwise, then thinly slice crosswise. If necessary, peel the garlic, then roughly chop. Roughly chop the almonds, pickled peppers, and olives. Combine in a bowl; add 1 tablespoon of olive oil. Stir to combine and season with salt and pepper. Pat the fish dry with paper towels; season with salt and pepper on both sides. Transfer to a cutting board and halve each fillet crosswise.
2
Cook the farro:
Add the farro to the pot of boiling water. Cook 18 to 20 minutes, or until tender. Drain thoroughly and return to the pot.
3
Start the vegetables:
While the farro cooks, 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, 2 to 3 minutes, or until lightly browned. Add the seasoned tomatoes and sliced sweet peppers; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened.
4
Finish the vegetables:
To the pan, 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. If the pan seems dry, add a drizzle of olive oil. Cook, stirring frequently, 1 to 2 minutes, or until the vegetables are softened. Transfer to a bowl and stir in the verjus. Season with salt and pepper to taste. Cover with aluminum foil to keep warm. Wipe out the pan.
5
Coat & cook the fish:
Place the flour on a large plate; season with salt and pepper. Thoroughly coat the seasoned fish in the seasoned flour. Tranfer to a separate plate (tapping off any excess). 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.
6
Finish the farro and serve the dish:
To the pot of cooked farro, add the finished vegetables and 1 tablespoon of olive oil. Stir to combine and season with salt and pepper to taste. Serve the cooked fish over the finished farro. Top the fish with the tapenade. Enjoy!
1
Prepare the ingredients & make the tapanade:
Heat a medium pot of salted water to boiling on high. Wash and dry the fresh produce. Halve the zucchini lengthwise, then cut crosswise into 1/4-inch-thick pieces. Halve the tomatoes; place in a bowl and season with salt and pepper. Cut off and discard the stems of the sweet peppers; remove and discard the cores. Halve lengthwise, then thinly slice crosswise. If necessary, peel the garlic, then roughly chop. Roughly chop the almonds, pickled peppers, and olives. Combine in a bowl; add 1 tablespoon of olive oil. Stir to combine and season with salt and pepper. Pat the fish dry with paper towels; season with salt and pepper on both sides. Transfer to a cutting board and halve each fillet crosswise.
2
Cook the farro:
Add the farro to the pot of boiling water. Cook 18 to 20 minutes, or until tender. Drain thoroughly and return to the pot.
3
Start the vegetables:
While the farro cooks, 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, 2 to 3 minutes, or until lightly browned. Add the seasoned tomatoes and sliced sweet peppers; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened.
4
Finish the vegetables:
To the pan, 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. If the pan seems dry, add a drizzle of olive oil. Cook, stirring frequently, 1 to 2 minutes, or until the vegetables are softened. Transfer to a bowl and stir in the verjus. Season with salt and pepper to taste. Cover with aluminum foil to keep warm. Wipe out the pan.
5
Coat & cook the fish:
Place the flour on a large plate; season with salt and pepper. Thoroughly coat the seasoned fish in the seasoned flour. Tranfer to a separate plate (tapping off any excess). 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.
6
Finish the farro and serve the dish:
To the pot of cooked farro, add the finished vegetables and 1 tablespoon of olive oil. Stir to combine and season with salt and pepper to taste. Serve the cooked fish over the finished farro. Top the fish with the tapenade. Enjoy!
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