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Nutritionist's Pick: Mediterranean-Style Salmon Bowls
Balanced
Very High Fibre
Quick
New
Nutritionist's Pick: Mediterranean-Style Salmon Bowls

with Almond Bulgur and Roasted Pepper Pesto

20 min
Difficulty: 1/3
Mediterranean

Ingredients: Salmon fillets • Zucchini • Bulgur wheat (wheat) (durum wheat semolina) • Roma tomato • Lemon • Roasted red pepper pesto (milk) (roasted red pepper, soybean oil, water, sunflower seeds, garlic, parmesan cheese (milk, bacterial culture, salt, lipase, calcium chloride, microbial enzyme, powdered cellulose), modified corn starch, salt, sugar, herbs, citric acid, spices, xanthan gum, potassium sorbate) • Almonds • Spinach • 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

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

Tags

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

Salmon Fillets, skin-on

250 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Zucchini

Zucchini

1 unit(s)

Tomato

Tomato

1 unit(s)

Lemon

Lemon

1 unit(s)

Baby Spinach

Baby Spinach

28 g

Garlic, cloves

Garlic, cloves

1 unit(s)

Almonds, sliced

Almonds, sliced

56 g

Roasted Pepper Pesto

Roasted Pepper Pesto

0.25 cup

Mediterranean Spice Blend

Mediterranean Spice Blend

7 g

Sugar

Sugar

0.5 tsp

Oil

Oil

1 tbsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.125 tsp

Preparation
1

  • Before starting, preheat the broiler to high.
  • Wash and dry all produce.
  • To a medium pot, add 3/4 cup (1 1/2 cups) water 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. 

2

  • Meanwhile, halve zucchini lengthwise, then cut into 1/2-inch half-moons.
  • Cut tomato into 1/4-inch pieces.
  • Zest, then juice half the lemon. Cut remaining lemon into wedges.
  • Roughly chop spinach.
  • Peel, then mince or grate garlic.

3

  • To a foil-lined baking sheet, add zucchini, half the Mediterranean Spice Blend and 1/2 tbsp (1 tbsp) olive oil. Toss to coat. Season with salt and pepper.
  • Broil in the middle of the oven for 7-10 min, until tender-crisp.

4

  • Pat salmon dry with paper towels. Sprinkle remaining Mediterranean Spice Blend over top of salmon. Season with salt and pepper.
  • In a large non-stick pan, heat 1/2 tbsp (1 tbsp) olive oil over medium-high.
  • When the pan is hot, add salmon. Pan-fry for 1-2 min then flip over. Add half the almonds and garlic cook for 2-3 min until almonds are toasted and salmon is cooked through.**  

5

  • Meanwhile, in a small bowl, whisk together lemon zest, lemon juice and 1/2 tsp (1 tsp) sugar. Season with salt.
  • Fluff bulgur with a fork, then stir in lemon zest mixture, spinach and remaining almonds.

6

  • Divide bulgur between bowls. Top with tomatoes, zucchini and salmon
  • Drizzle pesto over top.
  • Squeeze a lemon wedge over top.

7

If you've opted for salmon,  pat salmon dry with paper towels. Sprinkle remaining Mediterranean Spice Blend over top of salmon. Season with salt and pepper. In a large non-stick pan, heat 1/2 tbsp (1 tbsp) olive oil over medium-high. When the pan is hot, add salmon. Pan-fry for 1-2 min then flip over. Add half the almonds and garlic cook for 2-3 min until almonds are toasted and salmon is cooked through.**  

Nutrition per serving

760

kcal

Calories

43

g

Fat

6

g

Saturated Fat

61

g

Carbohydrate

8

g

Sugar

12

g

Dietary Fiber

41

g

Protein

75

mg

Cholesterol

850

mg

Sodium

0.1

g

Trans Fat

1500

mg

Potassium

225

mg

Calcium

5

mg

Iron

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