Farro with Cod Recipe

Looking for an easy Farro with Cod recipe? Learn how to make Farro with Cod using healthy ingredients.


Submitted by archiemorris

Makes 6 servings



From Mary Esposito; ciao italia show. Farro is extremely nutritious and versatile, perfect in many recipes. In this version, poached cod is added to the cooked farro at the last minute. It is called farrotto because the cooking process is similar to making a risotto in which Arborio rice is lightly toasted in melted butter in a pot before liquids are added. Viewers who request really healthy food will enjoy this well-balanced dish that is high in essential vitamins and nutrients. It makes a good main course served with a side dish of steamed Swiss chard and a green salad.

Recipe Ingredients for Farro with Cod

1 pound cod fillets, skinless, boneless
3 cups water
1/2 cup Farro
4 tablespoons smart balance spread
2 cups diced leeks
1 carrot, scraped and diced
2 tablespoons minced parsley
2 cups vegetable or chicken broth
1/2 cup dry white wine
1/4 teaspoon fine sea salt
2 g Black Pepper
2 tablespoons freshly squeezed lemon juice

Recipe Directions for Farro with Cod

  1. Simmer the cod in the water in a sauté pan just until the fish turns milky-white and easily flakes. Drain the fish with a slotted spoon and transfer to a bowl. With a fork, flake the fish and set aside.

  2. Melt the butter over medium heat in a copper or heavy-clad 2-quart pot. Stir in the farro, leeks, carrots, and parsley, and cook the mixture, stirring frequently, to coat all the grains. When the leeks are wilted and soft, slowly pour in 1/2 cup of the broth and stir the mixture until all the broth is absorbed. Continue adding small amounts of liquid, allowing the grain to absorb each addition. Add the wine and cook the mixture just until the grains are no longer hard; they should remain firm but cooked. Gently stir in the cod and cook slowly just until the mixture is hot. Stir in the salt, pepper and lemon juice. Serve immediately.

Categories

Main Dish

Nutrition Facts
Serving Size 364.0g
Amount Per Serving
Calories
230
Calories from Fat
58
% Daily Value*
Total Fat
6.5g
10%
Saturated Fat
1.5g
8%
Trans Fat
0.0g
Cholesterol
44mg
15%
Sodium
455mg
19%
Potassium
189mg
5%
Total Carbohydrates
18.2g
6%
Dietary Fiber
2.5g
10%
Sugars
2.2g
Protein
22.4g
Vitamin A 53% Vitamin C 16%
Calcium 6% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C+
  Good points
  • Very high in vitamin A
  • High in vitamin B6
  •   Bad points
  • Contains alcohol
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