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Farrotto with Roasted Vegetables and Tilapia

Farrotto with Roasted Vegetables and Tilapia
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Photo Credit: Peter Papoulakos.
Summary

Farrotto is a version of risotto. It’s just made with the whole grain farro instead of white rice!

  • Prep time
    20 min
  • Servings
    4 Servings
  • Serving size
    1 ¼ cups farrotto + 1 tilapia filet
Budget Friendly Dinner Main Dish High in Fiber Italian Seafood
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 ¼ cups farrotto + 1 tilapia filet
  • Amount per serving Calories 475

  • Total Fat 10g
    • Saturated Fat 3.4g
  • Cholesterol 60mg
  • Sodium 305mg
  • Total Carbohydrate 58g
    • Dietary Fiber 8g
    • Total Sugars 5g
  • Protein 39g
  • Potassium 1060mg
Budget Friendly Dinner Main Dish High in Fiber Italian Seafood
Ingredients

Ingredients

  • nonstick cooking spray
    1
  • asparagus (trimmed and cut into 1-inch chunks)
    8 oz
  • small eggplant (cubed)
    1
  • white (button) mushrooms (sliced)
    8 oz
  • fresh thyme (leaves removed and stems discarded)
    5 sprig
  • garlic (minced)
    2 clove
  • salt (optional)
    1/2 tsp
  • black pepper
    1/4 tsp
  • olive oil (reserve 1 Tsp.)
    1 tbsp
  • low sodium chicken broth (low-sodium, fat-free)
    4 cup
  • quick cooking farro
    1 1/2 cup
  • Parmesan cheese (reserve 1 Tbsp.)
    1/3 cup
  • tilapia (4-ounce each)
    4

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Directions

Directions

  1. Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray. Set aside.

  2. In a large bowl, toss together the asparagus, eggplant, mushrooms, thyme, garlic, salt (optional), pepper, and all but 1 Tsp. olive oil. Pour the mixture into one layer on the baking sheet. Bake for 40 minutes, stirring occasionally.

  3. While the vegetables are roasting, heat the chicken broth in a saucepan to just a simmer. Then reduce heat to keep warm.

  4. Add 1 Tsp. olive oil to another saucepan over medium heat. Add the farro and sauté for 2-3 minutes to toast.

  5. Add 1/2 cup of hot broth to the farro and stir constantly until the liquid is absorbed. Repeat this process until only 1/2 cup of broth is left. Stir in the last 1/2 cup broth and all but 1 Tbsp. of parmesan cheese.

  6. When the vegetables have roasted for 40 minutes, turn the oven to the broil setting, add tilapia filets to the top of the vegetables, and sprinkle each filet with remaining parmesan cheese.

  7. Broil the fish on top of the vegetables for 6-7 minutes, ensure the cheese does not burn and the fish is just cooked through.

  8. Remove fish from vegetables and set aside. Stir roasted vegetables in to farrotto, then serve the fish on top of farrato.

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