Seared Salmon with Garlic Kale and Citrus Farro
This Seared Salmon with Garlic Kale and Citrus Farro is a heart-healthy dinner that’s bursting with flavor and nutrition. Rich in omega-3 fatty acids, salmon is quickly seared to perfection with a touch of lemon zest and herbs. It’s paired with sautéed kale and a vibrant farro salad tossed with orange segments and fresh herbs. The whole meal is deeply satisfying while supporting cardiovascular health—high in fiber, antioxidants, and lean protein.
Ingredients
For the Salmon:
4 salmon fillets (about 5 oz each)
1 tablespoon olive oil
Zest of 1 lemon
Salt and pepper to taste
1 teaspoon dried thyme or Italian seasoning
For the Garlic Kale:
1 tablespoon olive oil
2 cloves garlic, thinly sliced
1 large bunch kale, stems removed and chopped
Salt and pepper to taste
Juice of ½ lemon
For the Citrus Farro:
1 cup dry farro
2 cups low-sodium vegetable broth or water
1 orange, peeled and cut into segments
2 tablespoons chopped fresh parsley
1 tablespoon olive oil
1 tablespoon orange juice
Salt and pepper to taste
Instructions
1
🥣 Cook the Farro: Rinse farro and combine with broth or water in a saucepan.
Bring to a boil, then reduce heat, cover, and simmer for 25–30 minutes until tender. Drain excess liquid if needed.
Toss cooked farro with olive oil, orange juice, orange segments, parsley, salt, and pepper. Set aside.
2
🌿 Sauté the Kale:
Heat olive oil in a large skillet over medium heat.
Add sliced garlic and sauté until fragrant, about 1 minute.
Add chopped kale, season with salt and pepper, and sauté until wilted, about 5–6 minutes.
Finish with lemon juice and stir to combine.
3
🔥 Sear the Salmon:
Pat salmon dry and season with salt, pepper, lemon zest, and dried thyme.
Heat oil in a nonstick skillet over medium-high heat.
Place salmon skin-side down and sear for 4–5 minutes. Flip and cook 2–3 minutes more until just cooked through.
4
🍽️ Assemble the Plate:
Serve salmon over a bed of garlic kale with a scoop of citrus farro on the side. Garnish with extra herbs or lemon wedges if desired.
Tags:
#CitrusFarro#healthydinner#HeartHealthy#Omega3s#SearedSalmon#WeeknightMeals#WholeGrainsChefBryanCookingwithchefbryanKUTV
chefbryan