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Nutritionist's Pick: Pan-Fried Salmon and Bulgur Bowls
Balanced in 25
Very High Fibre
Quick
Nutritionist's Pick: Pan-Fried Salmon and Bulgur Bowls

with Citrus-Dressed Greens, Avocado and Toasted Almonds

10 min
Difficulty: 1/3
Canadian

Ingredients: Salmon fillets • Grapefruit • Avocado • Arugula and spinach mix • Bulgur wheat (wheat) (durum wheat semolina) • Shallot • Almonds • White wine vinegar (sulphites) (wine vinegar, potassium metabisulfite) • Radish • Dijon mustard (mustard) (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) • Dill.

Allergens

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

Tags

Very High Fibre
Regional-specialty
Dinner-bowls
Quick
Healthy Kickstart
Ingredients
Steelhead Salmon

Steelhead Salmon

250 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Grapefruit

Grapefruit

1 unit(s)

Arugula and Spinach Mix

Arugula and Spinach Mix

113 g

Shallot

Shallot

1 unit(s)

Dill

Dill

7 g

Avocado

Avocado

1 unit(s)

Radish

Radish

3 unit(s)

Almonds, sliced

Almonds, sliced

28 g

White Wine Vinegar

White Wine Vinegar

1 tbsp

Dijon Mustard

Dijon Mustard

0.5 tbsp

Oil

Oil

2 tbsp

Salt

Salt

0.13 tsp

Pepper

Pepper

0.13 tsp

Preparation
1
Cook bulgur

  • Wash and dry all produce.
  • To a medium pot, add 3/4 cup (1 1/2 cups) water. 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
Toast almonds

  • Heat a large non-stick pan over medium.
  • When hot, add almonds to the dry pan. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
  • Transfer to a plate.

3
Prep grapefruit

  • Cut a piece of peel off of the top and bottom of grapefruit, so you're creating flat surfaces. Place one flat end on a cutting board, and then cut the peel from top to bottom, turning the grapefruit as you go.
  • When peeled completely, slip a paring knife along each side of the membranes of each grapefruit slice to release segments. Place in a small bowl.
  • Into a medium bowl, squeeze the leftover grapefruit membranes to release juice. (You'll use it later in the dressing!)

4
Make dressing and finish prep

  • Peel, then finely mince shallot.
  • Roughly chop dill.
  • To the bowl with grapefruit juice, add shallots, dill, vinegar, Dijon and 1 tbsp (2 tbsp) olive oil. Season with salt and pepper, then whisk to combine
  • Cut avocado in half, remove pit and peel, then cut into 1/4-inch pieces.
  • Thinly slice radish.

5
Cook salmon

  • Pat salmon dry with paper towels. Season with salt and pepper.
  • Heat a large non-stick pan over medium-high. When hot, add 1 tbsp (2 tbsp) olive oil, then add salmon. Cook for 2-3 min, until browned. Flip salmon and continue cooking for 2-3 min, until cooked through.**
  • Remove and discard skin, if you like.

6
Finish and serve

  • Fluff bulgur with a fork. Season with salt and pepper.
  • Reserve 2 tbsp (1/4 cup) of dressing. 
  • To the bowl with remaining dressing, add radish, grapefruit segments and arugula and spinach mix. Toss to coat.
  • Divide salad and bulgur between plates.
  • Top with salmon, avocado and almonds.
  • Spoon reserved dressing over top of the entire dish.

7
Modularity step (under step 5)

 If you've opted to get salmon, pat salmon dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium-high. When hot, add 1 tbsp (1/2 tbsp) oil, then salmon. Pan-fry for 3-5 min per side, until browned and cooked through.** Remove and discard skin, if you like.

Nutrition per serving

900

kcal

Calories

54

g

Fat

9

g

Saturated Fat

74

g

Carbohydrate

15

g

Sugar

18

g

Dietary Fiber

41

g

Protein

70

mg

Cholesterol

360

mg

Sodium

0

g

Trans Fat

1850

mg

Potassium

225

mg

Calcium

5

mg

Iron

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with Citrus-Dressed Greens, Avocado and Toasted Almonds

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High Protein
Quick
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Balanced in 25

with Citrus-Dressed Greens, Avocado and Toasted Almonds

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Very High Fibre
High Protein
Quick
Nutritionist's Pick: Pan-Fried Tilapia and Bulgur Bowls
Balanced in 25

with Citrus-Dressed Greens, Avocado and Toasted Almonds

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Very High Fibre
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