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Farrotto with Roasted Vegetables and Tilapia
20 min prep time
47 min cook time
4servings
Photo by
Peter Papoulakos
How to Make Farrotto with Roasted Vegetables and Tilapia
Farrotto is a version of risotto. It’s just made with the whole grain farro instead of white rice!
20 min prep time
47 min cook time
4servings
1 ¼ cups farrotto + 1 tilapia filet
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Step-By-Step Instructions:
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Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray. Set aside.
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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.
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While the vegetables are roasting, heat the chicken broth in a saucepan to just a simmer. Then reduce heat to keep warm.
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Add 1 Tsp. olive oil to another saucepan over medium heat. Add the farro and sauté for 2-3 minutes to toast.
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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.
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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.
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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.
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Remove fish from vegetables and set aside. Stir roasted vegetables in to farrotto, then serve the fish on top of farrato.
Nutrition facts
4 Servings
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Serving Size
1 ¼ cups farrotto + 1 tilapia filet
- Amount per serving Calories 420
- % Daily value*
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Total Fat
9g
12%
- Saturated Fat 2g 10%
- Trans Fats 0g
- Cholesterol 60mg 20%
- Sodium 320mg 14%
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Total Carbohydrate
56g
20%
- Dietary Fiber 9g 32%
- Total Sugars 7g
- Added Sugars 1g 2%
- Protein 37g
- Potassium 1180mg 25%
Ingredients
nonstick cooking spray
1 spray, 0.25g
asparagus (trimmed and cut into 1-inch chunks)
8 oz
eggplant (cubed)
1 small
white (button) mushrooms (sliced)
8 oz
fresh thyme (leaves removed and stems discarded)
5 sprig
garlic (minced)
2 clove
black pepper
1/4 tsp
olive oil (divided use, reserve 1 Tsp.)
1 tbsp
low sodium chicken broth (fat-free)
4 cup
quick cooking farro
1 1/2 cup
Parmesan cheese (divided use, reserve 1 Tbsp.)
1/4 cup
tilapia (4-ounce each)
4 whole
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