Everyday Food: Get healthy with a salmon and bulgur combo
Light, nutritious and quick to prepare, a recipe for salmon with bulgur offers a one-two punch of good health. Salmon is a great source of omega-3 fatty acids, and bulgur is a whole grain. This healthy dinner also leaves you with the right fixings for a power lunch the next day.
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Seared salmon fillets with bulgur
Active time: 15 minutes
Total time: 25 miutes
Servings: 4
Fast-cooking bulgur is a nice break from potatoes, rice and pasta. When buying fish fillets, choose ones that are translucent, firm and fresh-smelling.
- 3 teaspoons vegetable oil, plus more for cooking if needed
- 1 1/2 cups bulgur
- Coarse salt and ground pepper
- 1 scallion, thinly sliced (about 1/2 cup)
- 6 skinless salmon fillets (4 ounces each)
- Lemon wedges (optional), for serving
1. In a medium pot, heat 1 teaspoon oil over medium-high heat. Add bulgur and stir to coat. Cook, stirring constantly, 2 minutes. Add 2 1/4 cups water and season with salt and pepper. Bring to a boil; cover, reduce heat to low and cook until water is absorbed, about 15 minutes.
2. Remove from heat and let sit, covered, 5 minutes. Fluff bulgur with a fork and stir in scallion.
3. Meanwhile, in a large nonstick skillet, heat 2 teaspoons oil over medium-high heat. Pat salmon fillets dry and season both sides with salt and pepper. When oil is hot, add fillets to skillet, working in batches if necessary (do not overcrowd the pan and wipe clean between batches).
4. Cook until salmon is opaque throughout, about 3 minutes per side, flipping once. Reserve 2 fillets for Chopped Salmon Salad. Divide bulgur among four plates and top with fish. Serve with lemon wedges, if desired.
Nutritional analysis per serving: 388 calories, 12 grams fat, 40 grams carbohydrates, 32 grams protein, 10 grams fiber and 28 percent of calories from fat.
How to store
Refrigerate the extra cooked salmon fillets in a parchment-lined airtight container for up to 2 days. Once prepared, the salmon salad will keep refrigerated for up to 2 days in an airtight container.
Chopped salmon salad
Servings: 4
1. In a medium bowl, stir together 2 reserved cooked salmon fillets, chopped.
2. Add 1 tablespoon whole-grain mustard; 4 teaspoons mayonnaise; 1 tablespoon capers (optional), rinsed, drained and coarsely chopped; 2 tablespoons finely chopped red onion; and 1 tablespoon fresh lemon juice.
3. Serve with whole-grain crackers and your favorite vegetables, such as carrot sticks, radishes, broccoli florets and lettuce cups.
Nutritional analysis per serving: 130 calories, 7 grams fat, 5 grams carbohydrates, 13 grams protein, 1 gram fiber and 48 percent of calories from fat.
This story was originally published July 6, 2015 at 12:12 PM with the headline "Everyday Food: Get healthy with a salmon and bulgur combo."