Recipe - Lemon-Mint Tabouli with Pan-Seared Salmon


Serves 4
  • ¾ cup bulgur
  • 2 tablespoons olive oil
  • 1 lemon, zest and juiced
  • 1/4 teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • 2 cloves garlic, minced
  • ½ cup parsley, finely chopped
  • 1½ cups mint, finely chopped
  • 4 stalks green onion, fi nely chopped
  • 1 cup ripe tomato, ¼ inch diced
  • 1 pound salmon fi llets, skin-on, cut into 4 portions
  • ½ teaspoon freshly ground black pepper
  • 2  tablespoons olive oil
  1. Place bulgur in a small bowl and add 3/4 cup boiling water. Cover with plastic wrap and set aside for 30  minutes. Fluff up with a fork after the water is completely absorbed.
  2. In a large mixing bowl, combine the olive oil, lemon zest and juice, salt, and black pepper. Stir in garlic, parsley, mint, onion and tomato. Add bulgur and mix well.
  3.   Season flesh side of salmon fi llet with a sprinkle of pepper. Heat olive oil in a large nonstick sauté pan over mediumhigh heat.
  4. Add fillets flesh side down and sear for 4 minutes and then turn over and cook another 4 minutes until fi sh is barely translucent in the center. Serve over the top of the tabouli.

Per serving: 393 calories,  31g protein, 32g carbohydrate, 18g fat, 3g sat fat,  10g mono fat,  51mg cholesterol, 11g fi ber, 253mg sodium

The Seasoned Cook: Chicken and pork partner well with this fi ber-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.

Print-ready version