In order to bring you the best organic produce, some ingredients may differ from those depicted.
Simple lemon-poached sole over farro salad
Soy-Free, Mediterranean, Diabetes-Friendly, <600 Calories, Protein Plus
2 Servings, 420 Calories/Serving
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.
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.
Wash produce before use
Cook the farro
While the farro cooks, prepare the rest of the meal.
Prep and cook the fish
- 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.
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.
- Measure the water for the farro.
- Juice the lemon.
- Strip the basil leaves.
- Measure the shallots.
- Toss the farro salad.