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Mediterranean Sunstone Salmon & Farro Bowls

Experience the heart of Mediterranean dining with our Sunstone Salmon & Farro Bowls. This recipe features succulent salmon fillets, seasoned with a smoky and aromatic salt-free spice blend, roasted to perfection on a single sheet pan with sweet cherry tomatoes and tender red onion. The salmon is served over a hearty bed of nutty farro and crisp arugula, then generously garnished with chickpeas, cucumber, and rinsed Kalamata olives. A creamy, cooling dill-yogurt sauce and a zesty, herb-infused vinaigrette bring all the elements together in a symphony of texture and taste.
Course Main Course
Cuisine Mediterranean
Keyword Greek salmon grain bowl, High fiber Mediterranean meals, Mediterranean salmon bowl
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4
Calories 882kcal

Equipment

  • Large, rimmed baking sheet
  • Medium saucepan
  • 3 small mixing bowls
  • Whisk
  • Measuring cups and spoons

Ingredients

For the Sheet Pan Salmon:

  • 1.25 lbs 20 oz skinless salmon, cut into 4 equal fillets
  • 2 pints cherry tomatoes
  • 1 large red onion thinly sliced
  • 1 tbsp extra virgin olive oil
  • 1.5 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 0.5 tsp onion powder
  • 0.5 tsp freshly ground black pepper

For the Bowls:

  • 1 cup uncooked pearled farro
  • 1 can 15-oz chickpeas, thoroughly rinsed and drained
  • 2 English cucumbers diced
  • 5 oz baby arugula
  • 1 cup Kalamata olives thoroughly rinsed

For the Lemon-Herb Vinaigrette:

  • 0.25 cup extra virgin olive oil
  • 0.25 cup red wine vinegar
  • Zest and juice of 1 large lemon
  • 2 cloves garlic finely minced
  • 2 tsp dried oregano
  • 1 tsp sumac

For the Cooling Dill-Yogurt Sauce:

  • 1 cup plain non-fat Greek yogurt
  • 0.5 English cucumber grated and squeezed of excess water
  • 1 tbsp fresh dill chopped
  • 1 clove garlic minced
  • 1 tbsp fresh lemon juice

Instructions

  • Prepare the Grain Foundation: Rinse the farro under cold water. In a medium saucepan, bring 3 cups of water to a boil. Add the farro, reduce heat to a simmer, and cook according to package directions, typically 15-20 minutes, until tender but still chewy. Drain any excess water and set aside.
  • Emulsify the Vinaigrette: While the farro cooks, prepare the vinaigrette. In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, lemon zest, lemon juice, minced garlic, dried oregano, and sumac until well combined. Set aside to allow the flavors to meld.
  • Create the Yogurt Sauce: In a separate small bowl, combine the non-fat Greek yogurt, grated cucumber, chopped fresh dill, minced garlic, and lemon juice. Stir until smooth. Refrigerate until ready to serve.
  • Assemble the Sheet Pan: Preheat your oven to 400°F (200°C). On a large baking sheet, toss the cherry tomatoes and sliced red onion with 1 tablespoon of olive oil. In a third small bowl, mix the smoked paprika, garlic powder, oregano, onion powder, and black pepper. Pat the salmon fillets dry and rub the spice blend evenly over all sides. Nestle the seasoned salmon fillets among the vegetables on the sheet pan.
  • Roast to Perfection: Transfer the sheet pan to the preheated oven and roast for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The tomatoes should be blistered and soft.
  • Compose the Bowls: To assemble, divide the cooked farro evenly among four bowls. Top with a large handful of fresh arugula. Arrange a salmon fillet in each bowl alongside the roasted tomatoes and onions. Evenly distribute the diced cucumber, rinsed chickpeas, and rinsed Kalamata olives. Drizzle generously with the Lemon-Herb Vinaigrette and finish with a dollop of the Cooling Dill-Yogurt Sauce.

Notes

 

  • Grain Substitutions: If farro is unavailable, whole-grain barley or freekeh are excellent high-fiber alternatives that maintain the Mediterranean spirit of the dish.
  • Rinsing is Crucial: Do not skip rinsing the canned chickpeas and olives. This single step is responsible for washing away a significant amount of excess sodium.
  • Make-Ahead Components: The vinaigrette, yogurt sauce, and cooked farro can all be made up to 2 days in advance and stored in airtight containers in the refrigerator, making assembly quick for a weeknight meal.

Nutrition Information

(per serving, 1 of 4 bowls)
  • Calories: 882 kcal
  • Protein: 49 g
  • Total Fat: 47 g
  • Saturated Fat: 7.6 g
  • Carbohydrates: 73 g
  • Dietary Fiber: 14.8 g
  • Sodium: 487 mg
  • Added Sugar: 0 g