High-Protein Salmon Piccata Grain Bowl

High-Protein Salmon Piccata Grain Bowl is a wholesome dinner. It contains farro, salmon, seasonings, olive oil, water, asparagus, capers, lemon juice, parsley, shallots, and Dijon mustard. These ingredients are very simple, and they are available in stores easily. This bowl has lots of protein and fiber, which will keep us full throughout the day. High-Protein Salmon Piccata Grain Bowl is prepared in 45 minutes, perfect for busy days. Serve this gratin bowl with spinach salad, roasted broccoli, or garlic bread. This is a very nutritious plus flavorful bowl, so perfect for a special occasion as well.

STATS:

Caloric count: 495 kcal
Time for preparation: Fifteen minutes
Cook Time: 30 minutes
Diet: High-Protein
Total Time: 45 minutes
Serving Size: 1 salmon fillet + 1 & ¼ cups grain mix
Cuisine: Mediterranean
Servings: 4
Course: Main Course

EQUIPMENT:

Saucepan
Nonstick skillet
Mixing bowl
Cutting board
Serving bowls
Knife
Spatula

INGREDIENTS:

1 cup pearled farro
1½ cups water
4 salmon fillets
½ tsp. ground black pepper
½ tsp. salt
2 tablespoons olive oil
1 pound asparagus
2 tbsp. capers
2 tbsp. lemon juice
1 tbsp. parsley
1 tbsp. shallot
1 tsp. Dijon mustard

INGREDIENT NOTES:

PEARLED FARRO:

Pearled farro offers the chewy texture and light nutty taste. This pearled farro cooks faster than the whole farro. We have to rinse it before cooking to offer good taste and texture.

SALMON:

Salmon is the main component of the bowl, and it provides protein and fatty acids. We have to add fresh salmon for the best taste, though we would also utilize frozen fillets.

ASPARAGUS:

Fresh asparagus provides a crispy and soft texture along with fiber, vitamins, and color. We have to use the firm stalks to provide the texture in the bowl.

CAPERS:

Add the nonpareil capers as they are soft & tender buds of flowers which we preserve in brine, and it also provides the salty and tangy taste. Strain the water and chop them to distribute them equally in the bowl.

LEMON JUICE:

Lemon juice will add the tangy flavor, and it also brightens the dish. It will stabilize the taste of the salmon. Squeeze the lemon juice fresh to provide good taste, as the bottled version does not have the same flavor.

SHALLOTS:

They will provide the light sweet onion taste, and chop them finely to mix them smoothly with the vinaigrette.

INSTRUCTIONS:

Wash the farro in cold water and then add it to the pan with water and boil for 30 minutes till soft.
Strain the water with a strainer.
Dry the salmon properly, then sprinkle salt & black pepper.
Now warm the oil in a big pan over moderate to high flame.
Cook the salmon for four to five minutes from each side and put it on the plate.
Include the asparagus to the pan and cook for 4-5 minutes till crisp and soft.
Add the lemon juice, capers, shallots, Dijon mustard, parsley, & salt and whisk them.
Then add the dressing to the farro and toss it properly, and divide the mix into four bowls equally.
Add the salmon fillet to each vessel and sprinkle the parsley and lemon slices over them.

SERVING SUGGESTIONS:

FRESH SALAD:

Arugula Salad
Greek Salad
Spinach Salad
Cucumber Tomato Salad

VEGETABLE:

Roasted Zucchini
Green Beans
Roasted Broccoli
Brussels Sprouts

BREAD:

Whole-Wheat Pita
Garlic Bread
Whole-Grain Bread
Seeded Dinner Roll

SOUPS:

Lentil Soup
Tomato Basil Soup
Vegetable Soup
Lemon Chicken Soup

DRINKS:

Sparkling Water with Lemon
Unsweetened Iced Tea
Cucumber Mint Water
Herbal Tea

TIPS:

Avoid overcooking the salmon for a long time, or it will get dry.
Cook the asparagus till it gets just soft and crisp for a nice texture.
Use the freshly squeezed juice to offer the bright flavor.
Cool the farro lightly, then combine with dressing.
Add the items in separate containers to store them.
Sprinkle the dill or basil to offer a nice taste and herb aroma.

STORAGE INFORMATION:

FRIDGE:

Add the dish to a tight box & store for three days.

FREEZER:

Put the salmon and farro in different boxes and freeze for two months.

FAQs:

Will I add any other grain to make this grain bowl?

Yes, we can include the barley, bulgur, or brown rice instead to make this grain bowl.

Would I utilize the frozen salmon to prepare this vessel?

Yes, use the frozen fillets but defrost and dry them well before use.

Is this grain bowl good for preparing for meal prep purposes?

Yes, this bowl stores properly and its taste remains the same, so it is good for meal prep.

Will I include extra vegetables in the dish?

Yes, add the spinach, peas, zucchini, or broccoli to the dish to make it more flavorful.

Does this dish contain gluten?

Yes, this dish contains gluten as it has farro, so utilize brown rice or quinoa instead to make it gluten-free.

NUTRITIONAL INFORMATION:

Caloric count: 495 kcal

Total Carbs: 30 g

Fiber: 6 g

Protein: 34 g

Net Carbs: 24 g

Serving Size: 1 salmon fillet + 1¼ cups farro + asparagus

Total Fat: 24 g

Sodium: 430 mg

Potassium: 980 mg

Calcium: 90 mg

Saturated Fat: 4 g

Portions: 4

Iron: 3.2 mg

Vitamin A: 0.85 mg