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Honey-Mustard Double Salmon Bulgur Bowls
Balanced
Very High Fibre
High Protein
Quick
Honey-Mustard Double Salmon Bulgur Bowls

with Sautéed Veggies and Creamy Dill Yogurt Sauce

8 min
Difficulty: 1/3

Ingredients: Salmon fillets • Zucchini • Red onion • Bulgur wheat (wheat) (durum wheat semolina) • Greek yogurt (milk) (skim milk, cream, active bacterial cultures) • Lemon • Whole grain mustard (mustard) (water, white vinegar, mustard seeds, white wine vinegar, salt, sugar, mustard bran, citric acid, turmeric, spices, spice extract, natural flavour, xanthan gum) • Honey • Vegetable broth concentrate (vegetable juice concentrates (tomato, mushroom, onion, carrot, celery), sugars (sugar, maltodextrin), salt, yeast extract) • Dill • Mediterranean spice blend (corn starch, fine salt, dehydrated vegetables (garlic, onion, red bell pepper), sugar, spices and herbs, cornmeal, citric acid, lemon juice powder, canola oil, silicon dioxide) • Garlic.

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Salmon
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Tags

Very High Fibre
High Protein
Dinner-bowls
Quick
New
Healthy Kickstart
Ingredients
Salmon Fillets, skin-on

Salmon Fillets, skin-on

500 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Greek Yogurt

Greek Yogurt

0.5 unit(s)

Dill

Dill

3.5 g

Lemon

Lemon

1 unit(s)

Garlic, cloves

Garlic, cloves

1 unit(s)

Zucchini

Zucchini

1 unit(s)

Red Onion

Red Onion

0.5 unit(s)

Whole Grain Mustard

Whole Grain Mustard

0.5 tbsp

Vegetable Broth Concentrate

Vegetable Broth Concentrate

1 unit(s)

Mediterranean Spice Blend

Mediterranean Spice Blend

7 g

Honey

Honey

1 unit(s)

Oil

Oil

1.33 tbsp

Butter

Butter

1 tbsp

Salt

Salt

0.33 tsp

Pepper

Pepper

0.33 tsp

Preparation
1
Prep

  • Before starting, preheat the oven to 425°F.
    Wash and dry all produce.
  • To a medium pot, add 3/4 cup (1 1/2 cups) water, broth concentrate, and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
    Once boiling, add bulgur. Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
  • Halve zucchini lengthwise. Cut into 1/2-inch quarter-moons.
  • Peel then cut half the onion into 1-inch pieces (use all for 4 servings).
  • Peel, then grate or mince garlic.

2
Prep salmon

  • Meanwhile, to a small bowl, add half the mustard (use all for 4 servings), honey, and 1 tsp (2 tsp) olive oil. Season with salt and pepper. Stir to combine.

  • Pat salmon dry with paper powels. Season all over with half the Mediterranean Spice Blend.

  • To a parchment-lined baking sheet, add salmon. Roast in the middle of the oven for 10-12 min, brushing honey-mustard mixture over salmon halfway through, until cooked through.**

     

  • Remove skin, if you like.

3
Cook veggies

  • Heat a large non-stick pan over medium-high.
  • When hot, add 1 tbsp (2 tbsp) oil, zucchini, and red onion.
  • Cook for 3-5 min, stirring often until tender-crisp, adding garlic and remaining Mediterranean Spice Blend halfway through.
  • Season with salt and pepper.

4
Finish bulgur and make dill-yogurt sauce

  • Finely chop dill.
  • Zest, then juice half the lemon. Cut remaining into wedges.
  • To the bulgur, add 1 tbsp (2 tbsp) butter, half the lemon zest, and veggies. Season with salt. Stir to combine.
  • To a small bowl, add yogurt, dill, half the lemon juice, 1/2 tbsp (1 tbsp) water, and remaining lemon zest. Season with salt and pepper. Stir to combine.

5
Finish and serve

  • Divide bulgur, salmon, and veggies between bowls.
  • Dollop dill-yogurt sauce over top.
  • Squeeze lemon over top, if you like.

6

If you've opted for double salmon, prep and cook in the same way the recipe instructs you to prep and cook the regular portion of salmon.

Nutrition per serving

920

kcal

Calories

49

g

Fat

13

g

Saturated Fat

61

g

Carbohydrate

13

g

Sugar

8

g

Dietary Fiber

62

g

Protein

180

mg

Cholesterol

980

mg

Sodium

0.3

g

Trans Fat

1650

mg

Potassium

225

mg

Calcium

4

mg

Iron

Nutritionist's Pick: Honey-Mustard Salmon Bulgur Bowls
Balanced

with Sautéed Veggies and Creamy Dill Yogurt Sauce

8 min 1/3
Very High Fibre
High Protein
Quick
New
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