Go Back
–+ servings
Mediterranean diet meal plan salmon with quinoa and spinach
Paula Pinkmann

Grilled Salmon with Farro and Lemon Veggies

No ratings yet
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.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Resting Time 5 minutes
Total Time 40 minutes
Servings: 4 Servings
Course: Dinner, Main Course
Cuisine: Mediterranean
Calories: 420
Ingredients Equipment Method Nutrition Notes

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

Equipment

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

Method
 

  1. Cook Farro: Rinse farro. Add to saucepan with broth. Bring to boil, then simmer 20 minutes or until tender. Stir in parsley.
  2. 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.
  3. Season Salmon: Whisk olive oil, garlic, lemon juice, oregano, salt, and pepper. Brush onto salmon fillets.
  4. Grill Salmon: Heat grill pan or grill to medium-high. Cook salmon 3–4 minutes per side, adding lemon slices for garnish.
  5. Plate & Serve: Place farro and roasted veggies on plates. Top with grilled salmon and a drizzle of olive oil.

Nutrition

Calories: 420kcalCarbohydrates: 32gProtein: 32gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 240mgPotassium: 950mgFiber: 6gSugar: 4gVitamin A: 1200IUVitamin C: 60mgCalcium: 90mgIron: 3.2mg

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.

Tried this recipe?

Let us know how it was!