Eating more fruits and vegetables feeds the beneficial gut bacteria and reduces chronic inflammation
From Eating Well Magazine
Lemon-Herb Salmon with Caponata & Farro
2 cups water
⅔ cup farro (or use 1 cup rice with 2 cups water)
1 medium eggplant, cut into 1 inch cubes
1 red bell pepper, cut into 1-inch pieces
1 summer squash, cut into 1-inch pieces
1 small onion, cut into 1-inch pieces
1½ cups cherry tomatoes
3 tablespoons extra-virgin olive oil
¾ teaspoon salt, divided
½ teaspoon ground pepper, divided
2 tablespoons capers, rinsed and chopped
1 tablespoon red-wine vinegar
2 teaspoons honey
1¼ pounds wild salmon, cut into 4 portions
1 teaspoon lemon zest
½ teaspoon Italian seasoning
Lemon wedges for serving
Position racks in upper and lower thirds of oven; preheat to 450°F. Line 2 rimmed baking sheets with foil and coat with cooking spray.
Bring water and farro to a boil in a saucepan. Reduce heat to low, cover and simmer until just tender, about 30 minutes. Drain if necessary.
Meanwhile, toss eggplant, bell pepper, squash, onion and tomatoes with oil, ½ teaspoon salt and ¼ teaspoon pepper in a large bowl. Divide between the prepared baking sheets. Roast on the upper and lower racks, stirring once halfway, until the vegetables are tender and starting to brown, about 25 minutes. Return them to the bowl. Stir in capers, vinegar and honey.
Season salmon with lemon zest, Italian seasoning and the remaining ¼ teaspoon each salt and pepper and place on one of the baking sheets. Roast on the lower rack until just cooked through, 6 to 12 minutes, depending on thickness. Serve the salmon with the farro, vegetable caponata and lemon wedges.
Tips: Most wild salmon—and now some farmed—is considered a sustainable choice. Get more info about sustainable seafood at seafoodwatch.org.
Serving size: 1 cup vegetables, ½ cup farro, 4 oz. salmon
Per serving: 450 calories; 17 g fat(3 g sat); 8 g fiber; 41 g carbohydrates; 35 g protein; 77 mcg folate; 66 mg cholesterol; 12 g sugars; 3 g added sugars; 1,738 IU vitamin A; 55 mg vitamin C; 112 mg calcium; 2 mg iron; 562 mg sodium; 1,109 mg potassium
Nutrition Bonus: Vitamin C (92% daily value), Vitamin A (35% dv)
Carbohydrate Servings: 2½
Exchanges: 1½ starch, 3 veg, 2 fat, 4 lean protein