Baked Salmon with Farro & Steamed Broccoli
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A complete blood-sugar-friendly dinner: omega-3-rich baked salmon, chewy farro, and steamed broccoli on one plate in about 35 minutes.
Salmon brings protein and omega-3 fats; farro brings slow-digesting, fiber-rich carbohydrate; broccoli brings volume and a steady glucose curve. Together they make the kind of dinner that earns its place on a low-glycemic plate — and it's ready before you finish chopping.
🥄 Ingredients
- 🫗 2 salmon fillets (about 150g / 5 oz each)
- 🫗 2/3 cup (120g) dry farro (semi-pearled)
- 🫗 1 medium head broccoli, cut into florets (300g / 10 oz)
- 🫗 2 tablespoons olive oil, divided
- 🫗 2 garlic cloves, thinly sliced
- 🫗 1 lemon, cut into wedges
- 🫗 1 tablespoon chopped fresh dill or parsley
- 🫗 1/4 teaspoon smoked paprika
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Preheat the oven to 400°F (200°C).
Cook the farro in a saucepan of boiling salted water per package directions (about 20 minutes for semi-pearled). Drain and return to the pot, off the heat.
Meanwhile, rub the salmon with 1 tablespoon olive oil, the smoked paprika, salt, and pepper. Place on a lined baking sheet, top with half the garlic slices, and bake for 12–15 minutes until just opaque and flaky.
Steam the broccoli over the farro pot's water (or in a steamer basket) for the last 6–8 minutes, until crisp-tender.
Toss the broccoli with the remaining olive oil, garlic, and a squeeze of lemon.
Serve the salmon over warm farro with broccoli on the side, lemon wedges, and a sprinkle of fresh dill.
⚠️ Common Mistakes
- ✕
Salting the salmon too early, which draws out moisture — season right before baking.
- ✕
Cooking the farro in cold water, which cooks unevenly; use boiling water.
- ✕
Oversteaming broccoli until gray and mushy — crisp-tender keeps the taste alive.
🔄 Variations
Swap farro for barley or bulgur when available.
Use cod or trout in place of salmon when you prefer.
Add a handful of green beans or sugar snap peas with the broccoli.
🧊 Storage
- 📦
Store each element separately in the fridge for up to 2 days.
- 📦
Reheat gently; salmon is best enjoyed the same day but makes a fine cold salad the next.
💡 Chef Tips
Tip 1: Check salmon at 12 minutes — it should flake but stay moist. Overcooked salmon turns dry in seconds.
Tip 2: Buy semi-pearled farro for weeknights; whole farro needs a longer simmer.
Tip 3: Leftover farro reheats beautifully in a splash of water in the microwave.
Tip 4: Pat the salmon dry before seasoning so the Rub clings instead of sliding off.
❓ FAQ
Do I have to use farro? No — barley or brown rice work; just keep the portion sensible, about a third of the plate.
Can I make this in less time? Seared salmon (4–5 minutes per side in a pan) skips the oven entirely.
Is this good for meal prep? Yes
the farro and broccoli keep 3–4 days; bake fresh salmon when you're ready to eat.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →