avec boulgour aux légumes et aïoli au citron
Ingrédients : Filets de saumon • Courgette • Poivron • Boulgour (blé) (semoule de blé dur) • Citron • Mayonnaise (moutarde, œuf) (huile de canola et/ou de soya, œuf entier liquide, jaune d'œuf surgelé, eau, sel, sucre, vinaigre, jus de citron concentré, extrait d'épices, moutarde, acide lactique, EDTA de calcium disodique) • Concentré de bouillon de légumes (orge, soya) (eau, sucres (sucre, maltodextrine), base de légumes [mirepoix (carotte, céleri, oignon, tomates, champignon), sel, extrait de levure, sucre, maltodextrine, arôme naturel, huile de canola, extrait de malt d’orge (orge), poudre d’oignon, pomme de terre séchée, poudre d’ail], sel, arôme naturel (soya) (sel), extrait de levure, acide lactique, caramel, sorbate de potassium, benzoate de sodium) • Mélange d’épices acidulé à l’ail (sulfites) (ail granulé, semoule de maïs, sel, flocons de poivrons déshydratés, épices, sucre, fines herbes, huile de canola, dioxyde de silicium, acide citrique) • Persil • Ail.
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Filet de saumon, avec la peau
250 g
Mélange d’épices acidulé à l’ail
3.5 g
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
1 tbsp
Persil
7 g
Sucre
0.125 tsp
Poivre
0.25 tsp
Huile
1 tbsp
Sel
0.375 tsp
- Before starting, preheat the broiler to high. Wash and dry all produce.
- Core, then cut pepper into 1/4-inch pieces.
- Heat a medium pot over medium.
- When the pot is hot, add 1/2 tbsp (1 tbsp) oil, then peppers. Cook for 2-3 min, stirring often, until tender-crisp.
- Add bulgur, broth concentrate and 2/3 cup (1 1/2 cups) water.
- Cover and bring to a boil over high.
- Once boiling, cover and remove from heat.
- Let stand for 16-18 min, until bulgur is tender and liquid is absorbed. Fluff with a fork.
- Meanwhile, halve zucchini lengthwise, then cut into 1/4-inch half-moons.
- To one side of a foil-lined baking sheet, add zucchini and 1/2 tbsp oil. (NOTE: For 4 servings, 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 Blend (use all for 4 servings).
- Arrange salmon skin-side down on the other side of the baking sheet with zucchini. (NOTE: For 4 servings, divide salmon between both baking sheets.)
- Broil in the middle of the oven for 8-10 min, until zucchini is tender and salmon is golden and cooked through.** (NOTE: For 4 servings, 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.
- To a small bowl, add half the mayo (use all for 4 servings), lemon zest, 1/8 tsp (1/4 tsp) sugar, 1 tsp (2 tsp) lemon juice and 1/4 tsp (1/2 tsp) garlic. (NOTE: Like things garlicky? Add more garlic!)
- Season with salt and pepper, then stir to combine.
- Add zucchini, half the parsley and remaining garlic to the pot with bulgur and peppers.
- Season with salt and pepper, then stir to combine.
- Remove and discard salmon skin, if you like.
- Divide bulgur between plates. Arrange salmon on top. Dollop with lemon aioli.
- Sprinkle with remaining parsley.
- Squeeze a lemon wedge over top.
630
kcal
Calories
28
g
Fat
5
g
Saturated Fat
61
g
Carbohydrate
13
g
Sugar
8
g
Dietary Fiber
35
g
Protein
80
mg
Cholesterol
1380
mg
Sodium
0
g
Trans Fat
1300
mg
Potassium
125
mg
Calcium
3.5
mg
Iron
avec pommes de terre au micro-ondes à l’aneth
