Salmon Power Bowl

• 분량: 4 servings
• 총 시간: 30 minutes

재료

1 ½ cups water

1 cup pearled farro

5 tablespoons extra-virgin olive oil, divided

3 tablespoons lemon juice

1 tablespoon chopped fresh dill, plus more for garnish

1 tablespoon chopped fresh parsley, plus more for garnish

½ teaspoon salt, divided

½ teaspoon ground pepper, divided

4 cups chopped red cabbage

2 cups matchstick carrots

1 ¼ pounds skin-on wild salmon, cut into 4 pieces

1 teaspoon ground cumin

1 teaspoon ground coriander

1 medium English cucumber, chopped

¼ cup crumbled feta cheese

방향

Combine water and farro in a medium saucepan; bring to a boil over high heat. Reduce heat to medium-low to maintain a simmer; cook, covered, until tender, about 18 minutes. Remove from heat and drain any excess water. Cover to keep warm.

Whisk 4 tablespoons oil, lemon juice, dill, parsley and 1/4 teaspoon each salt and pepper in a medium bowl. Transfer 4 tablespoons of the dressing to a small bowl and set aside. Add cabbage and carrots to the remaining dressing in the medium bowl; toss to combine.

Pat salmon dry and sprinkle both sides with cumin and coriander. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add the salmon, skin-side up; cook until well browned, 3 to 4 minutes. Flip and continue cooking until the fish flakes easily, 2 to 3 minutes. Transfer to a plate and sprinkle with the remaining 1/4 teaspoon each salt and pepper.

Divide the farro among 4 bowls and top with the cabbage mixture, cucumber, feta and the salmon. Drizzle with the reserved dressing. Garnish with additional dill and/or parsley, if desired.

영양 정보

• 칼로리: 572 kcal
• 지방 전체: 28 g
• 포화 지방: 5 g
• 불포화 지방: 22 g
• 콜레스테롤: 70 mg
• 나트륨: 464 mg
• 탄수화물 전체: 42 g
• 식이섬유: 6 g
• 총 당류: 6 g
• 단백질: 40 g