Simple lemon-poached sole over farro salad

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Simple lemon-poached sole over farro salad

20-Minute Meal

Simple lemon-poached sole over farro salad

Soy-Free, Mediterranean, Diabetes-Friendly, <600 Calories, Protein Plus

2 Servings, 420 Calories/Serving

20 Minutes

For an incredibly quick and healthy meal, we set moist and tender poached fish atop a farro salad dotted with juicy grapes, punchy shallots, and salty olives.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sunbasket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • ½ cup farro
  • 1 organic lemon
  • 4 or 5 sprigs organic fresh basil
  • Fish options:
  • 2 wild sole fillets (about 5 ounces each)
  • 2 wild Alaskan halibut fillets (about 6 ounces each)
  • 2 sustainably farmed rainbow trout fillets (about 6 ounces each)
  • 1 cup milk
  • 1 or 2 organic shallots
  • 2 ounces organic green or other grapes
  • 3 tablespoons pitted Kalamata olives
  • 2 ounces organic baby kale or other leafy greens

Nutrition per serving

Calories 420, Total Fat 16g (21% DV), Sat. Fat 3g (15% DV), Trans Fat 0g, Cholest. 65mg (22% DV), Sodium 680mg (30% DV), Total Carb. 42g (15% DV), Fiber 5g (18% DV), Total Sugars 12g (Incl. 0g Added Sugars, 0% DV), Protein 26g
Contains: Milk, Fish, Wheat

Sodium does not include pantry salt; for reference, ⅛; teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten.

*Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans, Sesame.


2-serving instructions (4-serving modifications in red)

Wash produce before use


Cook the farro

In a small sauce pot, combine the farro and 1½ cups [3 cups] lightly salted water. Bring to a boil, reduce to a simmer, and cook until the grains are tender, 12 to 15 minutes. Drain, return to the pot, and set aside.
While the farro cooks, prepare the rest of the meal.


Prep and cook the fish

Prep and cook instructions are almost identical for all fish options.
  • Using a peeler, remove the zest in wide strips from the lemon, being careful to remove only the outermost yellow layer and leave behind the bitter white pith. Juice the lemon; side aside for the salad. [Zest both lemons; juice 1 lemon. Save the remaining zested lemon.]
  • Strip the basil leaves from the stems.
  • Pat the fish dry with a paper towel; season lightly with salt and pepper.
In a medium [large] frying pan, combine the milk, lemon zest, basil, and ½ cup [1 cup] water and bring to a boil, stirring occasionally. Reduce to a low simmer, cover, and cook until the flavors come together, 4 to 6 minutes.
Add the fish, cover, and cook, undisturbed, until opaque and flaky, 4 to 6 minutes for sole or halibut, 3 to 5 minutes for trout. Transfer to a plate to cool slightly, then using a fork, flake the fish into bite-size pieces (discarding the salmon or trout skin if desired); season to taste with salt and pepper. Discard the poaching liquid.
While the fish cooks, prepare the salad.


Make the farro salad

  • Peel and finely chop enough shallots to measure ¼ cup [½ cup].
  • Remove any stems from the grapes; cut the grapes in half.
  • Cut the olives in half.
In a large bowl, stir together 1 tablespoon [2 TBL] lemon juice and 1 tablespoon [2 TBL] oil; season to taste with salt and pepper. Add the farro, shallots, grapes, olives, and kale and toss to combine; season to taste with salt and pepper.


Transfer the farro salad to individual bowls, top with the fish, and serve.
Kids Can!
  • Measure the water for the farro.
  • Juice the lemon.
  • Strip the basil leaves.
  • Measure the shallots.
  • Toss the farro salad.