Składniki

• 2 (6 oz) cod fillets
• 1/2 cup uncooked farro
• 2 tbsp olive oil, divided
• 1/2 red bell pepper, diced
• 1/2 yellow bell pepper, diced
• 1/2 zucchini, diced
• 1 cup fresh spinach
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, finely sliced
• 1 clove garlic, minced
• 1/2 lemon, juiced
• 2 tbsp fresh parsley, chopped
• 1/2 tsp dried oregano
• Salt to taste
• Black pepper to taste

Instrukcje

1. 1.Cook Farro: Rinse farro under cold water. In a small saucepan, combine rinsed farro with 1.5 cups of water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until tender and the liquid is absorbed. Fluff with a fork and set aside to cool slightly.
2. 2.Prepare Vegetables: While the farro cooks, dice the red and yellow bell peppers and zucchini. Halve the cherry tomatoes, finely slice the red onion, mince the garlic, and chop the fresh parsley.
3. 3.Sauté Vegetables for Salad: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced bell peppers, zucchini, and red onion. Sauté for 5-7 minutes until the vegetables are tender-crisp. Add the minced garlic and sauté for another minute until fragrant. Remove from heat.
4. 4.Assemble Farro Salad: In a large bowl, combine the cooked farro, sautéed vegetables, cherry tomatoes, and fresh spinach. Add the juice of 1/2 lemon, 1 tablespoon of chopped fresh parsley, dried oregano, salt, and black pepper. Toss gently to combine all ingredients.
5. 5.Cook Cod: Pat the cod fillets dry with paper towels and season both sides generously with salt and black pepper. Heat the remaining 1 tablespoon of olive oil in the same large skillet (or a separate one if preferred) over medium-high heat until shimmering. Carefully place the seasoned cod fillets in the hot skillet.
6. 6.Sear Cod: Sear the cod for 3-4 minutes per side, depending on thickness, until it is opaque throughout and flakes easily with a fork. Be careful not to overcook to maintain its moist texture.
7. 7.Serve: Divide the Mediterranean farro salad equally between two plates. Top each portion with a perfectly pan-seared cod fillet. Garnish with the remaining fresh parsley, if desired, and serve immediately for a nutritious and delicious meal.

Informacje odżywcze

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