avec boulgour aux légumes et aïoli au citron
L’art de la simplicité! Dans ce repas léger et éclatant, le saumon est parfaitement assaisonné, couronné d’un soupçon d’aïoli au citron, et servi sur un lit de boulgour aux courgettes et aux poivrons rôtis. « Faible en calories » (650 kcal ou moins) est fondé sur un calcul de la quantité de kilocalories par portion.
Allergens
Utensils
Tags
Filet de saumon, avec la peau
250 g
Mélange d’épices acidulé à l’ail
1 tbsp
Boulgour
0.5 cup
Concentré de bouillon de légumes
1 unit(s)
Poivron
1 unit(s)
Courgette
1 unit(s)
Citron
1 unit(s)
Gousses d'ail
1 unit(s)
Mayonnaise
2 tbsp
Persil
7 g
Sucre
0.125 tsp
Poivre
0.25 tsp
Huile
1 tbsp
Sel
0.375 tsp
- Core, then cut pepper into 1/4-inch pieces.
- Heat a medium pot over medium heat.
- When hot, add 1/2 tbsp (1 tbsp) oil, then red peppers. Cook stirring often until tender crisp 2-3 min.
- Add bulgur, broth concentrate and 2/3 cup (1 1/2 cup) water.
- Cover and bring to a boil over high heat.
- Once boiling, cover and remove from heat.
- Let stand until bulgur is tender and liquid is absorbed, 16-18 min. Fluff with a fork.
- Meanwhile, halve zucchini lengthwise, then cut into 1/4-inch half-moons.
- Add zucchini and 1/2 tbsp oil to one side of a foil-lined baking sheet. (NOTE: For 4 ppl, divide zucchini between 2 baking sheets, using 1/2 tbsp oil per sheet.)
- Season with salt and pepper, then toss to coat.
- Pat salmon dry with paper towels.
- Season with pepper and half the Zesty Garlic Spice Blend (use all for 4 ppl).
- Arrange salmon on the other side of the baking sheet with zucchini, skin-side down. (NOTE: For 4 ppl, divide salmon between both baking sheets.)
- Broil in the middle of the oven until zucchini is tender and salmon is golden and cooked through, 8-10 min.** (NOTE: For 4 ppl, broil in the middle and bottom of the oven, rotating sheets halfway through.)
- Meanwhile, peel, then mince or grate garlic.
- Roughly chop parsley.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- Add mayo, lemon zest, 1/8 tsp (1/4 tsp) sugar, 1 tsp (2 tsp) lemon juice and 1/4 tsp (1/2 tsp) garlic to a small bowl. (NOTE: Reference garlic guide.)
- Season with salt and pepper, then stir to combine.
- Add zucchini, half the parsley and remaining garlic to the pot with bulgur and peppers. (NOTE: Reference garlic guide.)
- Season with salt and pepper, then stir to combine.
- Remove skin from salmon, if desired.
- Divide bulgur between plates. Arrange salmon on top. Dollop with lemon aioli.
- Sprinkle with remaining parsley.
- Squeeze a lemon wedge over top, if desired.
650
kcal
Calories
34
g
Fat
6
g
Saturated Fat
52
g
Carbohydrate
8
g
Sugar
5
g
Dietary Fiber
34
g
Protein
95
mg
Cholesterol
990
mg
Sodium
0.1
g
Trans Fat
1200
mg
Potassium
125
mg
Calcium
4
mg
Iron
avec salade de tomates, de maïs grillé et d’épinards
