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Mediterranean diet meal plan salmon with quinoa and spinach

Grilled Salmon with Farro and Lemon Veggies

This grilled salmon with farro and lemony vegetables is a cornerstone of the Mediterranean diet meal plan. It’s rich in healthy fats, fiber, and protein while staying light, colorful, and full of flavor. Perfect for busy weeknights or meal prep.
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Course: Dinner, Main Course
Cuisine: Mediterranean
Diet: Gluten Free, Low Fat
Prep Time: 15 minutes
Cook Time: 20 minutes
Resting Time: 5 minutes
Total Time: 40 minutes
Servings: 4 Servings
Calories: 420kcal
Author: Paula
Cost: $18

Equipment

  • 1 Grill pan or outdoor grill
  • 1 Medium saucepan (for farro)
  • 1 Baking sheet (for veggies)
  • Measuring cups and spoons
  • Knife + cutting board

Ingredients

  • For the Salmon:
  • 4 salmon fillets about 5 oz each
  • 2 tbsp extra virgin olive oil
  • 2 cloves garlic minced
  • 1 lemon half juiced, half sliced into rounds
  • 1 tsp dried oregano
  • Salt + pepper to taste
  • For the Farro:
  • 1 cup dry farro or quinoa for gluten-free
  • 2 cups low-sodium vegetable broth or water
  • 1 tbsp fresh parsley chopped
  • For the Veggies:
  • 1 zucchini sliced
  • 1 red bell pepper chopped
  • 1 small red onion sliced
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • Salt + pepper to taste

Instructions

  • Cook Farro: Rinse farro. Add to saucepan with broth. Bring to boil, then simmer 20 minutes or until tender. Stir in parsley.
  • Prep Veggies: Toss zucchini, pepper, and onion with olive oil, paprika, salt, and pepper. Spread on baking sheet. Roast at 400°F for 20 minutes.
  • Season Salmon: Whisk olive oil, garlic, lemon juice, oregano, salt, and pepper. Brush onto salmon fillets.
  • Grill Salmon: Heat grill pan or grill to medium-high. Cook salmon 3–4 minutes per side, adding lemon slices for garnish.
  • Plate & Serve: Place farro and roasted veggies on plates. Top with grilled salmon and a drizzle of olive oil.

Notes

Swap farro for quinoa or brown rice if gluten-free.
Add kalamata olives or feta cheese for a richer Mediterranean twist.
Great for meal prep: refrigerates up to 3 days.

Nutrition

Calories: 420kcal | Carbohydrates: 32g | Protein: 32g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Cholesterol: 70mg | Sodium: 240mg | Potassium: 950mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1200IU | Vitamin C: 60mg | Calcium: 90mg | Iron: 3.2mg