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Sheet-Pan Salmon with Broccoli, Lemon-Tahini Farro & Arugula
Salmon and broccoli roast on one pan while the farro simmers, then everything meets a bright lemon-tahini sauce and a handful of peppery arugula. The chewy, nutty farro comes in a measured portion — enough to make it a real grain bowl — while 40 grams of protein and 9 of fiber anchor the plate.
Sheet-Pan Salmon with Broccoli, Lemon-Tahini Farro & Arugula
Recipe Card
Sheet-Pan Salmon with Broccoli, Lemon-Tahini Farro & Arugula
Method: Sheet Pan·Cuisine: Mediterranean
Best Season
Fall through spring
Ingredients
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1/2 cup pearled farro, rinsed
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1 1/2 lb broccoli (about 2 small heads), cut into florets, stems peeled and sliced
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1 small red onion, cut into thin wedges
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1 1/2 tablespoons olive oil, divided
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1 teaspoon ground coriander or cumin
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3/4 teaspoon kosher salt, divided
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4 salmon fillets (5 oz each), skin on or off
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1 lemon, zested, plus 1/4 cup juice (about 2 lemons)
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3 tablespoons tahini
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2 garlic cloves, finely grated
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1/2 cup chopped parsley
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4 cups baby arugula
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Optional: pinch of Aleppo pepper or red pepper flakes
Instructions
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1
Heat the oven to 425°F. Bring a medium pot of water to a boil, add the farro, and simmer 25 to 30 minutes, until tender with a little chew at the center. Drain well.
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2
On a large sheet pan, toss the broccoli and onion with 1 tablespoon of the oil, the coriander, and 1/4 teaspoon of the salt. Roast 12 minutes, until the florets begin to brown at the edges.
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3
Push the vegetables to the sides, nestle in the salmon, rub it with the remaining oil, and season with 1/4 teaspoon salt and the lemon zest. Roast 10 to 12 minutes more, until the salmon flakes at its thickest point and the broccoli tips are charred in spots.
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4
While the salmon roasts, whisk the tahini, lemon juice, garlic, and remaining salt. It will seize and thicken at first — keep whisking in cold water a tablespoon at a time until it pours like heavy cream. Stir 2 tablespoons of the sauce and the parsley into the warm farro.
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5
Divide the arugula among 4 plates and top with about 1/3 cup farro, the broccoli and onion, and a salmon fillet. Spoon over the rest of the sauce, then taste and finish with more lemon or a pinch of Aleppo pepper.
Meal Prep Tip
Cooked farro and roasted broccoli keep 4 days; the salmon is best within 2. Store the sauce separately — it thickens when cold, so loosen it with a splash of water — and add the arugula only when serving so it stays peppery and crisp.
Make It Yours
Gluten-free
Swap the farro for quinoa, simmered 15 minutes. Carbs stay about the same and you lose roughly 1 g of fiber per serving.
Lower-carb
Skip the farro and double the arugula. Drops about 14 g net carbs and 80 calories per serving, bringing it to roughly 13 g net carbs and into low-carb range.
Sesame-free
Make the sauce with 1/3 cup plain Greek yogurt, the lemon, and garlic instead of tahini. Saves about 50 calories per serving and keeps protein about level.
Budget or pantry-only
Use two 6 oz cans of wild salmon, drained and flaked over the plates at the end. Adds about 250 mg sodium per serving, so halve the added salt.
If you don't like salmon
Use cod or halibut fillets and roast 8 to 10 minutes. Leaner fish saves about 130 calories per serving but also most of the omega-3.
Nutrition
Per serving — estimate. No added sugar.
Calories
510
Net Carbs
27g
Total Carbs
36g
Fiber
9g
Protein
40g
Fat
26g
Saturated Fat
4g
Sodium
550mg
Omega-3 (EPA/DHA)
~1.8g
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
DinnerOmega-3Sheet PanFarroHigh ProteinMediterranean
Besides Sugar
Besides Sugar: Fat and Protein Slow the Grain
Farro's starch tends to be absorbed more slowly when it travels with fat and protein. Here the salmon brings about 29 grams of protein and its own omega-3 fats, and the tahini adds more, which can help slow digestion and may produce a gentler glucose response. That same slower digestion helps explain why a plate this size keeps you full into the evening.
About Prediabetes Mastermind
Prediabetes Mastermind builds practical, science-backed tools for reversing and managing prediabetes — meal frameworks, recipes, and plans verified by a registered dietitian. We treat prediabetes as a condition worth taking seriously, and we focus on what you can do, not what to fear.
These recipes and their nutrition figures are pending review by our registered dietitian. Nutritional information is an estimate and not medical advice; consult your healthcare provider about your individual plan, especially if you take glucose-lowering medication.
