Lemon Herb Salmon and Farro Bowl
A nourishing, Mediterranean-inspired bowl featuring roasted salmon, hearty farro, and tender asparagus. Finished with fresh lemon and parsley for a bright, satisfying lunch.
Prep
10 min
Cook
25 min
Total
35 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan
Time saver
Farro is incredibly forgiving and holds its texture well, making it perfect for batch cooking. You can boil a larger batch over the weekend to assemble lunches in minutes.
Do these three things first
- 1Preheat your oven to 400°F.
- 2Prep cup fresh parsley (chopped)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Bring a medium pot of generously salted…
- 01
Bring a medium pot of generously salted…
Bring a medium pot of generously salted water to a boil. Add the farro and simmer until tender and chewy, about 20 to 25 minutes. Drain any excess water and set aside.
Look for: tender and chewy
Tap card to mark done - 02
Preheat your oven to 400°F
Preheat your oven to 400°F. Line a baking sheet with parchment paper.
Tap card to mark done - 03
Place the salmon fillets and chopped asparagus…
Place the salmon fillets and chopped asparagus on the baking sheet. Drizzle both generously with olive oil, salt, and black pepper.
Tap card to mark done - 04
Roast for 12 to 15 minutes
Roast for 12 to 15 minutes, or until the salmon flakes easily with a fork and the asparagus is tender.
Look for: the salmon flakes easily with a fork and the asparagus is tender
Tap card to mark done - 05
Combine the cooked farro
In a medium bowl, combine the cooked farro, roasted asparagus, and chopped parsley. Grate the zest of half the lemon over the bowl, then squeeze in the juice of the entire lemon. Add a splash of olive oil and a pinch of salt, tossing well to combine.
Tap card to mark done - 06
Divide the farro and asparagus mixture between…
Divide the farro and asparagus mixture between two bowls and top each with a salmon fillet.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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