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Friday, October 26, 2018

Mediterranean Spiced Salmon Power Grain Bowl

Mediterranean Salmon Power Bower_menumusings.com
I think I've finally converted my kidlets to salmon fans!  Okay, so I'm picky about the kind I buy and all that, but still... a serious "mom win" on this topic.  In a little Mediterranean cafe near our old home, my little girl and I used to share their version of a "trio grain bowl" and it came topped with your protein of choice.  We shared because neither one of us could eat the whole thing, but it was so dang good!  We don't live near it anymore so I've sort of reproduced a hybrid of the dish here.  That said, this would also be fantastic with grilled/roasted chicken.  

The first time I tried it out was for Mr Picky Palate who was home on fall break from college.  If this is any indication of success, he sent out photos of it on SnapChat to all his friends and I had to hear about it for days that I didn't invite several others to Mama Julie's house.   Boom!  So yes, we've been making it ever since.  It's super healthy, very flavorful and would work fantastic for meal prep!  Absolutely none of these steps are hard in the least.  I'll take some shortcuts here for busy people, but also provide links for folks wanting to make everything homemade. 

#healthy   #mediterranean   #salmon   #mealprep   #grainbowl  #powerbowl   #seafood

Mediterranean Salmon Power Bower_menumusings.com
Ingredients (4 servings)
Vegetable Quinoa
  • 1 cup uncooked rainbow quinoa
    • can substitute 3/4c white, 1/4c red to make rainbow
  • 2 cups chicken broth 
  • 1/2 tsp kosher salt
  • 1 cup cherry tomatoes
  • 1/4 cup red onion, finely diced
  • 6 basil leaves, sliced into thin ribbons
  • Zest of one large lemon
  • Black pepper to taste 
Pesto Farro
Herbed Cauliflower Rice with Italian Salsa Verde
Grain Bowl Toppings
*Don't leave these things off.  This give us texture and yumminess! 
  • 1 cup English cucumbers, diced into small cubes
  • Fresh dill for the cucumbers
    • 2 - 3 tsp, as desired, added to and mixed with the cucumbers
  • Crumbled feta cheese
  • Cucumber dill dip or homemade tzatziki 
Salmon
  • 4 salmon filets (I prefer wild, Alaskan Sockeye)
    • feel free to substitute your protein of choice.  Chicken breasts would be great.
  • 1/4 cup melted butter
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • 1 tsp cumin
  • 1/2 tsp paprika
  • 8 lemon wedges
  • 1/4 cup parsley, chopped
Step-by-Step:
Farro -
Bring 2 cups chicken broth to a boil in a medium-sized saucepan with a lid.  Add 1 cup pearled farro.  Cover and reduce heat to simmer.  Cook according to package directions until liquid is absorbed and farro is tender (about 20-25 minutes).  Afterwards, stir in the basil pesto.  
2 cups chicken broth
1 cup pearled farro to boiling broth.
pinch of kosher salt
Cook according to directions.  Then stir in 3.5oz jarred basil pesto after it's cooked
Quinoa - 
In a medium-sized saucepan with a lid, bring 2 cups of chicken broth, 1 cup quinoa and 1/2 tsp of kosher salt to a boil.   Cover, reduce to a simmer and cook according to package directions (about 20 minutes) until broth is absorbed and quinoa is light and fluffy.  Turn off the heat and allow to sit covered for about five minutes.  While quinoa is cooking, prep other ingredients for this dish - cherry tomatoes, red onion, lemon zest.  Add ingredients to cooked quinoa, season to taste with black pepper and additional salt if desired. 
2 cups chicken broth
1 cup quinoa
1/2 tsp kosher salt
Bring to boil.  Cover.  Reduce heat and simmer 20 minutes.
1 cup cherry tomatoes, cut into quarters
1/4 cup red onion, finely diced
6 large fresh basil leaves, thinly sliced into ribbons
zest of one large lemon
mix with cooked, fluffed quinoa after it's cooked



Salmon -
In a small bowl, make a seasoning blend by combining salt, pepper, cumin and paprika.  Line a sheet pan with parchment paper.  Place the filets on the parchment paper and drizzle them with the melted butter.  Sprinkle the seasoning mix evenly over the filets.  Divide the lemon wedges and place them on the salmon filets.  Bake on 400F for about 20 min or until they are your desired degree of doneness.  Salmon should flake apart easily with a fork when done.  Sprinkle with fresh chopped parsley after removing them from the oven.    
1/2 tsp kosher salt
1/4 tsp black pepper
1 tsp cumin
1/2 tsp paprika
1/4 cup melted butter + salmon filets
Sprinkle liberally with the seasoning blend

lemon wedges, divided among the filets
Bake 400F x 20 min or until desired doneness is achieved and salmon flakes easily with a fork.
Herbed Cauliflower Rice -
When the salmon and everything else is close to being done, throw the whole bag of frozen herbed cauliflower rice in the microwave.  Ha!  It takes about 5 minutes.  I don't think this even warrants a photo.  Squeeze the herbs on top when it's done for plating.  But this is what I used.  (I am not affiliated with this company in any form.  Just passing along information about the product I used.)

Putting it all together -
Put equal amounts of pesto farro, vegetable quinoa, and herbed cauliflower rice in the serving bowls.  Top with salmon filets.  (Each guest can squeeze their roasted lemons over the top of the fish at the table.)  Garnish with Italian Herb Paste on top of the cauliflower rice, crumbled feta, dilled cucumbers, and a dollop of cucumber dill dip.   You can also divide equally into meal prep containers.   
Mediterranean Salmon Power Bower_menumusings.com
Yes, of course I would forget the Italian herb paste on these until we sat to eat.  Sighhh.  But on the photo at the very bottom of the post (one of the earlier times we made it), you can see it.  Ooops!
Mediterranean Salmon Power Bower_menumusings.com

Mediterranean Salmon Power Bower_menumusings.com
Bonus Recipes:
Kabsa (Saudi Arabian Chicken and Rice)  - #middleeastern #glutenfree
Kabsa_menumusings.com
Indian Chicken Korma - #indian #paleo #glutenfree #whole30 #dairyfree #grainfree #clean 
Indian Chicken Korma_menumusings.com
Korean BBQ Shish Kabobs - #korean #glutenfree #dairyfree #kidfriendly
Korean BBQ Shish Kabobs_menumusings.com
Black Bean and Corn Salsa - #texmex #glutenfree #dairyfree #clean #appetizer #sidedish
Black Bean and Corn Salsa_menumusings.com
Happy Hour Pizza Rolls - #italian #appetizer #partyfood #easy #kidfriendly 
Happy Hour Pizza Rolls_menumusings.com
Written Method:
Farro -
Bring 2 cups chicken broth to a boil in a medium-sized saucepan with a lid.  Add 1 cup pearled farro.  Cover and reduce heat to simmer.  Cook according to package directions until liquid is absorbed and farro is tender (about 20-25 minutes).  Afterwards, stir in the basil pesto.  

Quinoa - 
In a medium-sized saucepan with a lid, bring 2 cups of chicken broth, 1 cup quinoa and 1/2 tsp kosher salt to a boil.   Cover, reduce to a simmer and cook according to package directions (about 20 minutes) until broth is absorbed and quinoa is light and fluffy.  Turn off heat and allow to sit covered for about five minutes.  While quinoa is cooking, prep other ingredients for this dish - cherry tomatoes, red onion, lemon zest.  Add ingredients to cooked quinoa, season to taste with black pepper and additional salt if desired. 

Salmon -
In a small bowl, make a seasoning blend by combining salt, pepper, cumin and paprika.  Line a sheet pan with parchment paper.  Place the filets on the parchment paper and drizzle them with the melted butter.  Sprinkle the seasoning mix evenly over the filets.  Divide the lemon wedges and place them on the salmon filets.  Bake on 400F for about 20 min or until they are your desired degree of doneness.  Salmon should flake apart easily with a fork when done.  Sprinkle with fresh chopped parsley after removing them from the oven.    

Herbed Cauliflower Rice -
When the salmon and everything else is close to being done, throw the whole bag of frozen herbed cauliflower rice in the microwave.  Ha!  It takes about 5 minutes.  

Putting it all together -
Put equal amounts of pesto farro, vegetable quinoa, and herbed cauliflower rice in the serving bowls.  Top with salmon filets.  (Each guest can squeeze their roasted lemons over the top of the fish at the table.)  Garnish with Italian Herb Paste on top of the cauliflower rice, crumbled feta, dilled cucumbers, and a dollop of cucumber dill dip.   You can also divide equally into meal prep containers.   
Mediterranean Salmon Power Bower_menumusings.com

2 comments:

  1. Wow, that looks incredibly delicious.

    ReplyDelete
  2. Thanks Brandy! My kids love this every time I make it! Thanks for dropping by!
    - Julie

    ReplyDelete

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