Whole Grains Month: Roasted Salmon with Tomato and Roasted Garlic Farro

It’s nearing the end of Whole Grains Month but I’m in store for a lot of food for thought about these nutrition-packed staples starting Sunday as I’m attending the Whole Grains Away from Home conference organized by Oldways and the Oldways Whole Grains Council.

I’ll be hearing about whole grain trends, how top chefs are creating innovative whole grain fare and even how these grains have gone mainstream at many chain restaurants. Baking will be on the agenda as experts demonstrate the use of ancient grains and sprouted offerings. And as always at Oldways’ conference, we’ll be sampling all the wonderful goodies mentioned.

There will certainly be plenty to report in upcoming posts.

In the meantime, here’s a delicious creation from my kitchen. Salmon with its omega-3s, farro and tomatoes, garlic and basil  is a winning combination both in terms of nutrition and taste.

 

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Roasted Salmon with Tomato and Roasted Garlic Farro

1 lb plum tomatoes
2 tsp extra virgin olive oil
Salt and freshly ground pepper
3 large cloves garlic
1 tsp extra virgin olive oil
2 cups water
3/4 cup farro
1/4 tsp salt
4 6-oz salmon fillets
1 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1/4 cup chopped fresh basil (plus leaves for garnish)

Preheat oven to 325 °F.

Line a baking sheet with parchment paper.

Cut tomatoes into wedges (quarters for small tomatoes and sixths for larger ones) and place on the baking sheet, skin side down. Drizzle 2 tsp olive oil over tomatoes and season with salt and pepper.

Bake for about 1 1/2 hours to 2 hours, or until tomatoes are dried slightly but still soft to touch. Be careful not to overdry. Allow to cool and then dice into 1-inch pieces; set aside.

To prepare garlic, cut off 1/4 inch off the top of the cloves. Drizzle with 1 tsp olive oil and wrap in double thickness aluminum foil. Place in oven alongside tomatoes and bake for about 45 minutes, or until garlic is golden brown. Remove from oven and allow to cool. Squeeze roasted garlic into a small bowl and mash using a fork. Toss with tomatoes, being sure to coat them evenly. These steps can be done a few hours ahead and the mixture refrigerated.

Combine water, farro, and salt in a medium saucepan and bring to a boil. Stir and reduce the heat to a simmer; cook, uncovered, until the farro is tender, 25 to 30 minutes.

Preheat oven to 450°F. Place salmon in shallow bowl and coat with 1 tbsp each extra virgin olive oil and balsamic vinegar; season with salt and freshly ground pepper. Allow to marinate for 10 to 15 minutes. Prepare baking sheet by spraying with nonstick vegetable oil spray. Set aside.

Place salmon, skin side down on baking sheet and roast in oven for about 12 minutes or for 10 minutes per inch thickness.

While salmon is roasting, toss tomato-garlic mixture and farro together and; keep warm. Before serving, add chopped basil; toss and season to taste with salt and pepper. Serve salmon over farro, garnished with reserved basil leaves.

Makes 4 servings

Nutrition information per serving:
• Calories: 435
• Protein: 39 grams
• Fat: 18 grams
• Saturated fat: 3 grams
• Carbohydrate: 31 grams
• Dietary fibre: 5 grams
• Sodium: 255 milligrams

Tags: , , , ,

Categories: Food Trends, Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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