Pan-Seared Salmon Grain Bowl with Lemon-Dill Yogurt

Quick Recipe Version (TL;DR)

• Yield: 4 bowls
• Prep Time: 20 minutes
• Cook Time: 35 minutes
• Total Time: 55 minutes

Quick Ingredients

• 1 cup dry farro (or see brown rice variation)
• 4 skin-on salmon fillets (6 oz each)
• 1 large head broccoli (about 1 lb), cut into florets
• 1 pint (10 oz) cherry tomatoes
• 1 English cucumber, thinly sliced
• 3/4 cup plain Greek yogurt
• 1 lemon (zest and 2 tbsp juice)
• 2 tbsp fresh dill, finely chopped
• 1 small garlic clove, grated
• 3 tbsp olive oil, divided, plus 1 tsp for the skillet
• 1 1/2 tsp kosher salt, divided; 3/4 tsp black pepper, divided
• 1/2 tsp smoked paprika (optional); pinch red pepper flakes (optional)

Do This

• 1. Cook farro: Simmer 1 cup farro in 3 cups salted water until tender, 20–25 minutes; drain and keep warm.
• 2. Heat oven to 425°F. Toss broccoli and tomatoes with 2 tbsp oil, 3/4 tsp salt, 1/2 tsp pepper. Roast 18–20 minutes, tossing once.
• 3. Stir yogurt, lemon zest and juice, 1 tbsp oil, dill, garlic, 1/4 tsp salt, pinch pepper; thin with 1–2 tbsp water.
• 4. Pat salmon dry; season with 1/2 tsp salt, 1/4 tsp pepper, and paprika if using.
• 5. Sear salmon skin-side down in 1 tsp oil over medium-high 5–7 minutes; flip 1–2 minutes to finish (125–130°F for medium).
• 6. Assemble bowls: farro, roasted veg, fresh cucumber, salmon. Drizzle lemon–dill yogurt; garnish with extra dill and lemon wedges.

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Why You’ll Love This Recipe

• Balanced and satisfying: protein-rich salmon, hearty whole grains, and plenty of vibrant vegetables.
• Restaurant-level textures at home: crisp salmon skin, tender flakes, charred broccoli, and juicy tomatoes.
• Bright, herby sauce: a cool lemon–dill yogurt drizzle that ties everything together.
• Meal-prep friendly: cook grains and veg ahead, sear salmon fresh in minutes.

Grocery List

• Produce: 1 large head broccoli, 1 pint cherry tomatoes, 1 English cucumber, 1 lemon, 1 small garlic clove, 1 bunch fresh dill
• Dairy: Plain Greek yogurt (3/4 cup)
• Pantry: Farro (or brown rice), olive oil, kosher salt, black pepper, smoked paprika (optional), red pepper flakes (optional), bay leaf (optional for grains)

Full Ingredients

Salmon

• 4 skin-on salmon fillets, 6 oz each
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper
• 1/2 tsp smoked paprika (optional)
• 1 tsp olive oil (for searing in skillet)

Grain Base

• 1 cup dry farro
• 3 cups water (or low-sodium broth)
• 1/2 tsp kosher salt
• 1 bay leaf (optional)

Roasted Vegetables

• 1 large head broccoli (about 1 lb), cut into bite-size florets and stems peeled/sliced
• 1 pint (10 oz) cherry tomatoes
• 2 tbsp olive oil
• 3/4 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• Pinch red pepper flakes (optional)

Lemon–Dill Yogurt Drizzle

• 3/4 cup plain Greek yogurt (2% or whole milk)
• 1 tbsp extra-virgin olive oil
• 1 tsp lemon zest
• 2 tbsp fresh lemon juice
• 2 tbsp finely chopped fresh dill (plus more for garnish)
• 1 small garlic clove, finely grated or pressed
• 1/4 tsp kosher salt, pinch black pepper
• 1–2 tbsp cold water, to thin to drizzling consistency

For Serving

• 1 English cucumber, thinly sliced into half-moons
• Lemon wedges and extra dill fronds

Step-by-Step Instructions

Step 1: Cook the farro

Rinse 1 cup farro under cool water. In a medium pot, combine farro, 3 cups water (or broth), 1/2 tsp kosher salt, and the bay leaf if using. Bring to a boil over high heat, then reduce to a gentle simmer. Cook until tender but pleasantly chewy, 20–25 minutes. Drain any excess liquid, discard bay leaf, and return farro to the warm pot. Cover and keep warm.

Step 2: Preheat and prep the vegetables

Heat the oven to 425°F. Line a rimmed baking sheet with parchment for easy cleanup. Cut the broccoli into bite-size florets; peel and slice the tender stems. On the sheet pan, toss broccoli and cherry tomatoes with 2 tbsp olive oil, 3/4 tsp salt, 1/2 tsp pepper, and a pinch of red pepper flakes if you like heat. Spread in a single layer so the vegetables roast, not steam.

Step 3: Roast until charred and sweet

Roast for 18–20 minutes, tossing once halfway, until broccoli edges are charred and the tomatoes are blistered and juicy. Set aside.

Step 4: Mix the lemon–dill yogurt

In a small bowl, whisk together Greek yogurt, 1 tbsp olive oil, lemon zest, lemon juice, chopped dill, and grated garlic. Season with 1/4 tsp salt and a pinch of pepper. Whisk in 1–2 tbsp cold water until it reaches a smooth, spoonable drizzle. Refrigerate until serving.

Step 5: Season the salmon

Pat the salmon very dry with paper towels. Season the flesh side with 1/2 tsp kosher salt, 1/4 tsp black pepper, and smoked paprika if using. Let it sit at room temperature for 5 minutes while you heat the pan.

Step 6: Pan-sear for crispy skin and tender flesh

Heat a large stainless steel or cast-iron skillet over medium-high heat until hot. Add 1 tsp olive oil and swirl. Place the salmon in the skillet skin-side down, laying it away from you. Firmly press each fillet with a spatula for 10–15 seconds to keep the skin flat. Sear without moving until the flesh is mostly opaque and the skin is deeply crisp, 5–7 minutes depending on thickness. Reduce heat to medium, flip carefully, and cook 1–2 minutes more until the center reaches 125–130°F for medium (USDA recommends 145°F). Transfer to a plate and rest 2 minutes.

Step 7: Assemble the bowls

Divide warm farro among 4 bowls. Add roasted broccoli and tomatoes, and a handful of fresh cucumber slices. Top with a salmon fillet (flake it into big pieces if you prefer). Drizzle generously with the lemon–dill yogurt. Garnish with extra dill and serve with lemon wedges.

Pro Tips

• Dry fish = crisp skin. Blot salmon thoroughly and press it flat for the first 10–15 seconds of searing.
• Hot pan, minimal flipping. Let the skin do most of the cooking; a brief flip at the end finishes the top without drying.
• Roast on a roomy sheet pan so broccoli caramelizes instead of steaming. Crowding softens the edges.
• Thin the yogurt sauce with cold water until it flows in ribbons; it should drizzle, not clump.
• If using brown rice, start it first—it takes longer than farro (see Variations).

Variations

• Brown rice swap: Use 1 cup long-grain brown rice with 2 cups water and a pinch of salt. Bring to a boil, cover, simmer 35–40 minutes, then rest 10 minutes off heat. Fluff and proceed.
• Quinoa or cauliflower base: Cook 1 cup quinoa (rinsed) in 1 3/4 cups water, 15 minutes, or sauté 6 cups riced cauliflower in 1 tbsp oil, 5–7 minutes, for a lighter bowl.
• Mediterranean twist: Add crumbled feta, sliced olives, and a sprinkle of sumac; swap dill for parsley and mint.

Storage & Make-Ahead

Cooked farro keeps 4 days refrigerated; reheat with a splash of water. Roasted broccoli and tomatoes keep 3 days; rewarm at 350°F for 8–10 minutes. Lemon–dill yogurt keeps 4 days chilled (stir before using). Cooked salmon is best fresh but will keep up to 2 days in an airtight container; re-crisp skin in a hot skillet, skin-side down, 2–3 minutes. For meal prep, store components separately and assemble just before eating so the cucumber stays crisp and the skin remains crunchy.

Nutrition (per serving)

Approx. 700 calories; 45 g protein; 48 g carbohydrates; 32 g fat; 8 g fiber; 680 mg sodium. Values will vary based on salmon type and exact oil used.