Lemon-Mint Tabouli with Pan-Seared Salmon

Lemon-Mint Tabouli with Pan-Seared Salmon

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

A great dish in hot and cold weather, the flavors are warm and the mint is cooling. It’s easy to make extra tabouli for lunches later in the week. Serves 4.

Ingredients

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

Directions

  1. Place bulgur in a small bowl and add ¾ 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 filet with a sprinkle of pepper. Heat olive oil in a large nonstick sauté pan over medium-high heat.
  4. Add fillets flesh side down and sear for 4 minutes and then turn over and cook another 4 minutes until fish 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 fiber, 253mg sodium

The 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.

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