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Farro & Salmon Fried Rice

Fried rice is a classic dish that everyone loves. But this Farro & Salmon Fried Rice takes things to a whole new level. It’s healthy, flavorful, and perfect for any occasion. So ditch the take-out and try this homemade recipe instead!


THIS RECIPE IS SPONSORED BY BOB’S RED MILL


Farro & Salmon Fried Rice

Farro & Salmon Fried Rice

You’ve probably noticed I’ve been playing around more with grains by subbing them into my favorite recipes. This time I was craving fried rice so I used Bob’s Red Mill Organic Farro instead of traditional rice. 

And I must say, this recipe was much easier than normal because farro is so easy to cook. It maintains structure well and adds an incredible nutty flavor that really compliments the dish.

Farro & Salmon Fried Rice in a bowl

Key Ingredients

Let’s talk about the key ingredients you will need to make this salmon fried rice recipe.  

  • Salmon Fillets: You can use fresh or frozen fillets. If using frozen, make sure to let the filets thaw in the fridge overnight before cooking them. 
  • Farro: My personal favorite is Bob’s Red Mill Organic Farro. It’s got a fantastic chewy texture and a rich, nutty flavor that works great in this dish.
  • Soy Sauce: For a soy-free alternative, feel free to use coconut aminos or tamari.
  • Rice Vinegar: This adds a slight tang and enhances the flavors of the dish.
  • Oyster Sauce: You can use oyster sauce, stirfry sauce or one of the vegetarian alternatives I’ve listed out below. 
  • Butter: This is what takes the dish to the next level by enhancing both the flavor and the texture. 
  • Vegetables: I like to keep this dish simple by opting for classic fried rice veggies—onions, peas, and carrots. However, you can toss in any vegetables that you have in the fridge.

How to Make Farro & Salmon Fried Rice

This delicious farro and salmon fried rice recipe comes together in just 30 minutes from start to finish. I highly recommend cooking the farro ahead of time and storing it in the fridge until you’re ready to go. Using frozen veggies is also a great time-saver!

  • Prep the Salmon: Cut salmon into 1-inch-thick segments, then season with salt and pepper on both sides.
  • Cook the Salmon: Heat 1 tablespoon vegetable oil in a large wok or nonstick skillet over medium-high. Add the salmon in a single layer and cook 1 to 2 minutes per side. Transfer to a plate.
  • Prep the Farro Fried Rice: In a wok or large nonstick skillet over high heat, add 1 1/2 tablespoons vegetable oil and heat until smoking.
  • Cook the Fried Rice: Add onion, garlic, and ginger, stirring, until fragrant, about 1 minute. Add frozen peas and carrots and cook for 2 minutes. Vegetables should be defrosted before proceeding.
  • Add the Farro and Wet Ingredients: Add cooked farro and all wet ingredients oyster sauce, soy sauce, rice vinegar, and sesame oil. Cook for 1-2 minutes until liquid evaporates.
  • Finish the Dish: Reduce heat to medium, push the farro to one side of the wok. Add 1/2 tablespoon vegetable oil and add the eggs to the empty side. Let sit 30 seconds or until eggs are just starting to set around the edges, then gently scramble until cooked through for 1 to 2 minutes. Stir to combine with the rice.
  • Garnish and Plate: Gently fold in the salmon, butter, and scallions and serve immediately. 

What is Farro?

Farro is an ancient grain similar in texture and appearance to barley. The whole-grain wheat is known for being incredibly nutrient-dense, high-protein, and high-fiber. Because farro is a wheat product, it naturally contains gluten. 

It’s most commonly used in Mediterranean cuisine and features a mild, nutty flavor that makes it a popular addition to many types of recipes. Farro is typically used as the base for grain bowls, salads, stir fry, and many other dishes that call for rice. In addition to being tasty, nutritious, and versatile, farro is also wildly easy to prepare.  

Types of Farro

There are three types of farro that you might find at the grocery store: pearled farro, semi-pearled farro, and whole farro. Different cooking times are necessary depending on the type of farro you’re using. Pearled farro requires 15-20 minutes of cooking, semi-pearled farro requires 25-30 minutes, and whole farro requires anywhere from 20 to 60 minutes, depending on how long it’s been soaked. 

Typically, whole farro should be soaked overnight before cooking it. Pearled farro contains the least amount of fiber and nutrients, while whole farro contains the greatest concentrations of nutrients and protein.

dry farro in a bowl and a wooden full of dry farro

Tips for the Best Farro & Salmon Fried Rice

Here are some of my top tips for the most delicious farro & salmon fried rice: 

  • If you want a shellfish-free substitute for oyster sauce, there are some great options you can use instead. My favorites include Lucky Foods Organic Oyster Flavored Vegan Sauce, Lee Kum Kee Vegetarian Mushroom Flavored Stir-Fry Sauce, Kimlan Vegetarian Mushroom Oyster Sauce, and Wa Jan Shan Vegetarian Mushroom Oyster Sauce.
  • Butter is the secret ingredient to the best fried rice, so don’t skip it. This adds a wonderful creaminess to the dish, as well as added moisture and enhanced flavor.
  • For the best texture, make sure to use cold farro that has been refrigerated.
  • If you’re a spicy food lover, add some crushed red pepper flakes or finely chopped red chilies to the dish.
  • For a photo-worthy presentation, garnish with chopped scallions and sesame seeds just before serving the dish. 

FAQs

Here are the answers to some of the most popular questions about farro fried rice:

farro & salmon fried rice on white plate with yellow napkin

Can you substitute other grains?​

Absolutely! If you can’t find farro or want to use a different grain, feel free to swap it out for rice or quinoa instead. I’ve found that this is a great way to use up leftover rice I’ve got in the fridge. Alternatively, you can use cauliflower rice for a low-carb option.

Can you overcook farro?

Yes. While farro is easier to cook than rice, it’s definitely possible to overcook it and wind up with mushy grains. The key is to cook it until it’s tender, but not mushy. For the best texture, I like to spread freshly cooked farro on a baking tray and place it in the freezer for 5-15 minutes to let it cool. 

perfect farro & salmon fried rice on white plate next to wok and a bag of bobs red mill organic farro

Why does the farro have to be cold?

It’s best to start with cold farro to avoid letting the grains get mushy or stuck together during the stir fry process. You can prepare farro up to 2 days in advance and keep it in an airtight container in the fridge until you’re ready to cook with it.

More Recipe Ideas

Now it’s your turn!

So next time you’re in the mood for some delicious fried rice, give this recipe a try. I promise you won’t be disappointed! If you enjoy the recipe, please share it with your friends and family. And don’t forget to give me some five-star love down below. And if you have any comments or questions, leave them below too, and I’ll be sure to get back to you as soon as possible.

Farro & Salmon Fried Rice on a plate

Farro & Salmon Fried Rice

Fried rice is a classic dish that everyone loves. But this Farro & Salmon Fried Rice takes things to a whole new level. It’s healthy, flavorful, and perfect for any occasion. So ditch the take-out and try this homemade recipe instead!
Servings: 4 servings
Calories: 375kcal
Author: Meiko Temple

Ingredients

Pan Fried Salmon

  • 1 tablespoon vegetable oil
  • 8 oz skinless salmon fillet cut ¾ inch segments
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper

Stir-Fried Farro

  • 2 tablespoons vegetable oil divided
  • 1 small onion finely chopped
  • 2 medium cloves garlic minced
  • 1 tablespoon fresh ginger finely chopped [optional]
  • 8 oz frozen peas & carrots
  • 2 cups cooked Bob’s Red Mill Organic Farro
  • 1 tablespoon vegetarian oyster sauce or vegetarian stir fry sauce
  • 2 teaspoons soy sauce coconut aminos or gluten-free Tamari
  • 1 ½ teaspoons rice vinegar
  • 1 teaspoon sesame oil optional
  • 1 large egg whisked
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground white pepper
  • 1 tablespoon butter
  • 2 scallions thinly sliced

Instructions

To prepare salmon:

  • Cut salmon into 1-inch-thick segments then season with salt and pepper on both sides.
  • Heat 1 tablespoon vegetable oil in a large wok or nonstick skillet over medium-high. Add the salmon in a single layer and cook 1 to 2 minutes per side. Transfer to a plate.

To prepare farro fried rice:

  • In a wok or large nonstick skillet over high heat add 1 1/2 tablespoons vegetable oil and heat until smoking.
  • Add onion, garlic and ginger, stirring, until fragrant, about 1 minute.
  • Add frozen peas and carrots and cook for 2 minutes. Vegetable should be defrosted before proceeding.
  • Add cooked farro and all wet ingredients stir fry sauce, soy sauce, rice wine vinegar, and sesame oil. Cook for 1-2 minutes until liquid evaporates.
  • Reduce heat to medium, push the farro to one side of the wok. Add 1/2 tablespoon vegetable oil and add the eggs to the empty side. Let sit 30 seconds or until eggs are just starting to set around the edges, then gently scramble until cooked through for 1 to 2 minutes. Stir to combine with the rice.
  • Gently fold in the salmon, butter, and scallions and serve immediately.
Tried this recipe?Mention @MeikoAndTheDish or tag #MeikoAndTheDish

Notes

To Prepare Farro:
    • Add 1 cup of Bob’s Red Mill Organic Farro to a fine-mesh strainer. Rinse and wash under running cool water for about 1 minute. Shake and lightly press to drain.
    • In a medium pot over high heat bring 3 cups of water to a boil. Add in farro, and 1 teaspoon salt. Cook for 3 minutes on high then reduce to medium and simmer for 25 minutes uncovered, stirring occasionally.
    • When the farro is done cooking, add farro back to clean fine-mesh strainer and rinse under cold water for 30 seconds. Drain thoroughly then transfer to a parchment-lined baking sheet, spread into a thin layer, and cool to room temperature. Add to the refrigerator for 5 to 10 minutes while preparing the other ingredients.
Farro Cooking Tips: ​​
    • Cook farro until tender but not mushy. If the farro is fully cooked but liquid remains, strain out the excess liquid. Don’t overcook.
    • The farro can be cooked up to 2 days ahead.
    • Let farro cool for better texture – I actually put the tray of freshly cooked and spread out farro into the freezer for 5 – 15 minutes to cool it right down.
Vegetarian Oyster Sauce Recommendations –  if you have a shellfish aversion there are some great substitutes for oyster sauce. 
  • Lucky Foods Organic Oyster Flavored Vegan Sauce
  • Lee Kum Kee Vegetarian Mushroom Flavored Stir-Fry Sauce
  • Kimlan Vegetarian Mushroom Oyster Sauce
  • Wa Jan Shan Vegetarian Mushroom Oyster Sauce

Nutrition

Calories: 375kcal | Carbohydrates: 35g | Protein: 17g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 72mg | Sodium: 1122mg | Potassium: 570mg | Fiber: 6g | Sugar: 2g | Vitamin A: 3154IU | Vitamin C: 10mg | Calcium: 55mg | Iron: 3mg

Equipment

Chef’s Knife
Cutting Board
Measuring Tools
Wok
Fine Mesh Strainer

*Nutrition information is a rough estimate.

**The equipment section above contains affiliate links to products I use and love. As an Amazon Associate I earn from qualifying purchases.

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