Lemon Mint Tabouli with Pan-Seared Salmon

Serves 4

Ingredients

  • ¾ cup bulgur
  • 2 Tablespoons olive oil
  • 1 lemon, zest and juice
  • ¼ teaspoon kosher salt
  • ½ teaspoon black pepper
  • 2 garlic cloves, minced
  • ½ cup parsley, finely chopped
  • 1½ cups mint, finely chopped
  • 4 stalks green onion, finely chopped
  • 1 cup ripe tomato, ¼ inch diced
  • 1 pound salmon fillets, with skin, cut into 4 portions
  • ½ teaspoon freshly ground black pepper
  • 2 Tablespoons olive oil

Seasoned Cook: Chicken and pork partner well with this fiber-rich whole grain. It’s easy to overcook fish: Plan on just 6 to 8 minutes per inch of thickness, or when the middle is still a bit shiny. It will continue to cook off the heat.


Method

  • Place bulgur in a small bowl, and add 3/4 cup boiling water. Cover and set aside for 30 minutes. Fluff with a fork after the water is completely absorbed.
  • In a large mixing bowl, combine olive oil, lemon zest and juice, salt, and black pepper. Stir in garlic, parsley, mint, onion and tomato. Add bulgur, and mix well.
  • Season flesh side of salmon fillet with a sprinkle of pepper. Heat olive oil in a large nonstick pan on medium-high. Add skin side up, and sear for 4 minutes. Turn over, and cook another 4 minutes, until fish is barely translucent in the center. Serve over the tabouli.

Per serving: 393 calories, 31g protein, 32g carbohydrate (11g fiber), 18g fat (3g sat, 15g mono/poly), 253mg sodium