Recipe - Blackened Salmon with Citrus Bulgur


Blackened Salmon
Serves 4
  • 1 pound salmon fillet
  • ¼ teaspoon thyme
  • ¼ teaspoon oregano
  • 1 teaspoon paprika
  • ¼ teaspoon cayenne
  •  Dash of black pepper
  • Lemon slices
  • Parsley sprigs
  1. Preheat broiler.
  2. Mix together all herbs. Sprinkle over each side of salmon.
  3. Broil salmon 4-6 inches from heat for 5-7 minutes or until fish is cooked throughout.
  4. Divide into 4 servings. Garnish with parsley and lemon slices.
Per serving: 198 calories, 24 gm protein, 3 gm carbohydrate, 9 gm fat, 2 gm sat fat, 5 gm mono fat, 74 mg cholesterol, 1 gm fiber, 57 mg sodium Salmon is one of the best sources of Omega-3 fatty acids.  

Citrus Bulgur
Serves 4
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • ¾ cup bulgur
  • 1 cup water
  • ½ cup pineapple juice
  • Rind and juice of one orange
  • ¼ cup raisins
  1. Heat the oil in a skillet over medium heat. Add the onion, cooking until translucent, 3 minutes.
  2. Pour in water, pineapple juice, orange juice, rind, and bulgur. Bring to a boil, lower heat, cook covered for 10 minutes.
  3. Remove from heat. Let stand, covered about 5 minutes more, until liquid is absorbed.
  4. Fluff with a fork, mix in raisins and serve.
Per serving: 168 calories, 4 gm protein, 32 gm carbohydrate, 4 gm fat, .5 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 5 gm fiber, 7 mg sodium Bulgur is a processed form of cracked wheat. It is an excellent source of fiber, easy to cook, and has a satisfying, nutty flavor. This delicious recipe is an excellent introduction to bulgur.