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Friday, June 17, 2016

Bulgur and Fish Salad with Lemon Dressing

How to Make Bulgur and Fish Salad with Lemon Dressing Recipe - This is a variation on the classic and much-loved Middle Eastern tabbouleh. Fresh cilantro, mint and parsley are a trifecta of antioxidant rich, vitamin-packed herbs, and the addition of fish takes this from a side dish to a healthy, protein-powered main course.



1 cup (175 g) bulgur
2/3 pound (300 g) boneless, skinless firm white fish fillets
1 small lemon, thinly sliced
2 sprigs parsley
5 black peppercorns
1 cucumber, seeds removed, diced
4 scallions, thinly sliced
1 cup (250 g) cherry tomatoes, halved
2 tablespoons (30 ml) chopped fresh cilantro leaves
2 tablespoons (30 ml) chopped fresh mint, plus mint sprigs, to garnish
2 tablespoons (30 ml) chopped fresh parsley

Lemon dressing:
2 tablespoons (30 ml) olive oil
2 tablespoons (30 ml) red wine vinegar
2 tablespoons (30 ml) lemon juice
1 tablespoon (15 ml) finely grated lemon zest
1 teaspoon (5 ml) Dijon mustard
1 clove garlic, crushed
pinch of salt
freshly ground black pepper, to taste

1 Put the bulgur in a heatproof bowl and cover with 2 cups (500 ml) boiling water. Set aside for 45 minutes, or until the grains are tender and the water has been absorbed.

2 Meanwhile, place the fish fillets in a large saucepan, add the lemon slices, parsley sprigs and peppercorns, and add enough cold water to cover. Bring to a boil, reduce the heat and simmer, covered, for 5 minutes, or until the fish is opaque and flakes easily. Remove the fish from the liquid and set aside to cool. Use a fork to separate the fish into large flakes.

3 Place the bulgur in a serving bowl and add the cucumber, scallions, tomatoes and chopped herbs. Gently mix in the fish, taking care not to break it up.

4 To make the lemon dressing, whisk all the ingredients together in a bowl. Pour the dressing over the salad and mix gently to combine.

5 Chill the salad, covered, for 1–2 hours to allow the flavors to develop. Check the seasoning before serving and garnish with mint sprigs.

+ For a quicker version, use a can of drained and flaked tuna. Simply toss the tuna with the vegetables, herbs and cooked bulgur.

Each serving provides
328 calories, 21 g protein, 11 g fat (2 g saturated fat), 31 g carbohydrate (5 g sugars), 8 g fiber, 276 mg sodium

Bulgur and Fish Salad with Lemon Dressing Recipe
Bulgur and Fish Salad with Lemon Dressing
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