Protein Focused - Salmon w/ Bone Broth Farro 🍣🍋🍚✨
Ingredients
For the Salmon
* 2 salmon fillets (5–6 oz each)
* 1 lemon (half sliced, half juiced)
* 2 tsp olive oil
* 2 cloves garlic, minced
* 1 tsp dried parsley
* Salt & pepper, to taste
For the Farro
* 1 cup dry farro
* 1 cup chicken bone broth (adds extra protein)
* 1½ cups chicken stock
* ½ small onion, minced
* 1 zucchini, diced
* 1 yellow squash, diced
* 1 roasted red pepper, chopped
* 1 cup quartered artichoke hearts (drained)
* 2 cloves garlic, minced
* 1 tbsp olive oil
* 1 tsp Italian seasoning
* ½ tsp garlic powder
* ½ tsp onion powder
* Salt & pepper, to taste
* Sprinkle of fresh Parmesan
* Optional: squeeze of fresh lemon before serving
For the Asparagus
* 1 bunch asparagus, trimmed
* 1 tbsp olive oil
* 2 cloves garlic, minced
* Salt & pepper
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Directions
1. Cook the Farro
* In a saucepan, heat the olive oil over medium heat.
* Sauté the minced onion for 3–4 minutes until softened.
* Add the garlic and cook for 30 seconds.
* Stir in the dry farro, chicken bone broth, and chicken stock.
* Bring to a boil, then reduce to a simmer. Cover and cook for 25–30 minutes (or according to package directions) until tender.
* During the last 8–10 minutes, stir in the zucchini and squash.
* Once the farro is cooked, fold in the roasted red peppers, artichokes, Italian seasoning, garlic powder, onion powder, salt, and pepper. Heat through for 2–3 minutes. Finish with a squeeze of fresh lemon if desired.
2. Bake the Salmon
* Preheat oven to 400°F.
* Pat the salmon dry and place on a parchment-lined baking sheet.
* Mix olive oil, lemon juice, garlic, parsley, salt, and pepper.
* Brush over the salmon and top each fillet with a lemon slice.
* Bake for 12–15 minutes, depending on thickness, until the salmon flakes easily and reaches 145°F internally.
3. Bake the Asparagus
* Place asparagus on a second baking sheet.
* Toss with olive oil, minced garlic, salt, and pepper.
* Bake at 400°F for 10–12 minutes, until tender-crisp.
Adding bone broth to farro not only elevates its flavor profile but also boosts the protein content, making this grain a great alternative to rice or quinoa for those focusing on muscle-building or recovery. From my experience, cooking farro in a mixture of chicken bone broth and stock results in a rich, savory base that complements the roasted red peppers and artichokes perfectly. The inclusion of zucchini and yellow squash adds freshness and a slight sweetness to balance the dish. Baking salmon with a simple brush of olive oil, garlic, parsley, and lemon juice is a game-changer; it keeps the fish moist and infuses it with bright, aromatic flavors without overpowering its natural taste. Using lemon both sliced on top and juiced into the marinade intensifies the citrus notes, which pairs beautifully with the earthy farro. Roasted asparagus tossed with olive oil and garlic is my go-to side because it requires minimal prep yet yields a tender-crisp texture with a subtle roasted garlic aroma that ties the whole meal together. For an extra pop, I sometimes sprinkle freshly grated Parmesan over the farro before serving and squeeze a bit more lemon juice on top to brighten every bite. This meal not only reflects a balance of macro nutrients—lean protein from salmon, fiber and complex carbs from farro, healthy fats from olive oil and bone broth—but it also brings colors and textures that make it visually appealing and satisfying. Preparing this on a summer day feels light and refreshing yet hearty enough to keep you energized. It’s especially great for anyone looking to enjoy a wholesome, protein-focused dinner that's easy to make and perfect for meal prep or family dinners.