Seared Fish & Farro Salad with Summer Vegetables
Mediterranean Diet

Seared Fish & Farro Salad

with Summer Vegetables

35 MIN
2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.
600 Calories Or Less
These meals contain 600 calories or less per serving. 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.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
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.
30g Of Protein
These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
45g Of Protein
These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Nutritionist's Pick
These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.
To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

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.

Get Plans
  • Nutrition
    PER SERVING
  • Calories
    580 Cals (est.)
View Full Nutrition
Nutrition Label
Download

Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.

fresh
ingredients
Seared Fish & Farro Salad with Summer Vegetables
Title
time-saving
tips & techniques
How to Cook Your Grains "Pasta" Style
Farro
Zucchini
Garlic
How To: Safely Cut Round Vegetables
Niçoise Olives
How To: Quickly Halve Cherry Tomatoes
Red Pepper Flakes
3 Tips To: Bread Like a Pro
Cherry Tomatoes
Red Wine Vinegar
Rice Flour
step-by-step
instructions
Cook Along Triangle Created with Sketch.
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! 

Tips from Home Chefs

Get Plans

Seared Fish & Farro Salad

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:
Browse Steps
1 of 4