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Chilled Salmon & Tabbouleh
Chilled Salmon & Tabbouleh
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From: Diabetic Living Magazine
Perfect for a light lunch on the patio, this cold salmon and tabbouleh salad is fresh tasting with delicious minty-lemon flavor.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 1 pound fresh or frozen skinless salmon fillets
- 1 cup water
- ½ teaspoon salt, divided
- ¼ teaspoon ground pepper, divided
- 2 cloves garlic, minced
- 1 teaspoon finely shredded lemon peel
- 1½ cups water
- ½ cup bulgur
- ⅓ cup lemon juice
- 2 tablespoons olive oil
- 1 cup grape tomatoes or cherry tomatoes, halved
- 1 cup frozen artichoke hearts, thawed, drained and coarsely chopped
- 1 cup chopped seeded cucumber
- ½ cup chopped fresh Italian parsley
- ¼ cup chopped fresh mint
- 2 scallions, thinly sliced
Preparation
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Prep
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Ready In
- Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Bring the 1 cup water to boiling in a large skillet. Add salmon in a single layer. Simmer, covered, for 8 to 10 minutes or until fish flakes easily when tested with a fork. Using a slotted spatula, carefully transfer fish to a platter. Sprinkle all sides of the fish with ¼ teaspoon of the salt and ⅛ teaspoon of the pepper. Combine garlic and lemon peel in a small bowl; sprinkle evenly over one side of each fish fillet, pressing in with your fingers. Cover with plastic wrap or foil and chill salmon for 2 to 24 hours.
- Meanwhile, combine the 1½ cups water and the bulgur in a large bowl. Let stand for 1 hour. Drain bulgur through a fine-mesh sieve, using a large spoon to press out any excess water.
- In the same large bowl, whisk together lemon juice, oil, the remaining ¼ teaspoon salt and the remaining ⅛ teaspoon pepper. Add drained bulgur, tomatoes, artichoke hearts, cucumber, parsley, mint and scallions. Toss to combine. Coarsely break salmon into chunks and gently toss into mixture. Cover and chill for 2 to 24 hours.
- To serve, divide salmon-bulgur mixture among four serving plates.
- Serving size: 1½ cups
- Per serving: 393 calories; 22 g fat(4 g sat); 6 g fiber; 22 g carbohydrates; 27 g protein; 62 mcg folate; 62 mg cholesterol; 3 g sugars; 1,206 IU vitamin A; 37 mg vitamin C; 67 mg calcium; 3 mg iron; 390 mg sodium; 731 mg potassium
- Nutrition Bonus: Vitamin C (62% daily value), Vitamin A (24% dv)
- Carbohydrate Servings: 1½
- Exchanges: 3 fat, 3 lean protein, 1 starch, 1 vegetable
