Simple lemon-poached sole over farro salad

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

20-Minute Meal

Simple lemon-poached sole over farro salad

Mediterranean, Diabetes-Friendly, Soy-Free

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)
Sun Basket 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, Protein: 26g (52% DV), Fiber: 5g (20% DV), Total Fat: 16g (25% DV), Monounsaturated Fat: 26g, Polyunsaturated Fat: 4g, Saturated Fat: 3g (15% DV), Cholesterol: 65mg (22% DV), Sodium: 680mg (28% DV), Carbohydrates: 42g (14% DV), Total Sugars: 12g, Added Sugars: 0g (0% DV).
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.

Instructions

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

Wash produce before use

1

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.

2

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.

3

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.

Serve

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.