Nutritionist's Pick: Indian-Spiced Salmon and Bulgur
with Zucchini , Peppers and Mint-Yogurt Sauce- Salmon
- Milk
- Wheat
- Almonds
- Mustard
- Gluten
- May contain traces of allergens
- Soy
- Sulphites
- Egg
- Milk
- Mustard
- Peanuts
- Sesame
- Tree nuts
- Wheat
Ingredients: Salmon fillets • Zucchini • Sweet bell pepper • Bulgur wheat (wheat) (durum wheat semolina) • Greek yogurt (milk) (skim milk, cream, active bacterial cultures) • Lemon • Almonds • Indian spice blend (mustard) (coriander, turmeric, cumin, salt, spices, onion powder, garlic powder, mustard ground, black pepper, chili powder, chili flakes, canola oil, silicon dioxide) • Mint • Garlic.
Ingredients
250 g
Salmon Fillets, skin-on
(Contains: Salmon)
1 unit(s)
Greek Yogurt
(Contains: Milk)
1 unit(s)
Zucchini
2 unit(s)
Garlic, cloves
1 unit(s)
Lemon
1 unit(s)
Sweet Bell Pepper
½ cup
Bulgur Wheat
(Contains: Wheat May be present: Gluten)
28 g
Almonds, sliced
(Contains: Almonds May be present: Soy, Sulphites, Egg, Gluten, Milk, Mustard, Peanuts, Sesame)
9 g
Indian Spice Mix
(Contains: Mustard May be present: Milk, Tree nuts, Peanuts, Sesame, Soy, Sulphites, Wheat)
7 g
Mint
Not included in your delivery
3 tbsp
Oil*
¼ tsp
Salt*
0.13 tsp
Pepper*
¼ tsp
Sugar*
1 tbsp
Butter*
(Contains: Milk)
Nutrition Values
Cooking Steps
- Before starting, preheat the oven to 450°F.
Wash and dry all produce. - To a medium pot, add 3/4 cup (1 1/2 cups) water, 1 tbsp (2 tbsp) butter, half the Indian Spice Mix 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.
- Peel, then mince or grate garlic.
- Halve zucchini lengthwise, then cut into 1/2-inch half-moons.
- Core, then cut pepper into 1/2-inch pieces.
- Zest, then juice half the lemon (whole lemon for 4 servings). Cut any remaining lemon into wedges.
- Thinly slice mint.
- Pat salmon dry with paper towels. Season with remaining Indian Spice Mix.
- Add peppers, zucchini and 1 tbsp (2 tbsp) oil to an unlined baking sheet. Season with salt and pepper, then toss to combine.
- Roast in the middle of the oven for 12-15 min, stirring halfway through, until tender.
- Meanwhile, to a small bowl, add yogurt, mint, half the garlic, 1/2 tbsp (1 tbsp) water, 1/4 tsp (1/2 tsp) sugar, lemon zest and half the lemon juice. Stir to combine. Season with salt and pepper.
- Meanwhile, to a large non-stick pan, heat 1 tbsp (2 tbsp) olive oil over medium-high. When the pan is hot, add salmon. Pan-fry for 3-5 min per side, until browned and cooked through.**
- Add remaining garlic and almonds. Cook for 1-2 mins, stirring occasionally. ** Season with salt and pepper.
- Spoon half the mint yogurt sauce on the base of the bowl.
- Divide bulgur, veggies and salmon between bowls.
- Dollop the remaining mint yogurt sauce over top.
- Squeeze lemon wedge on top, if desired.
If you've opted for salmon, pat salmon dry with paper towels. Season with remaining Indian Spice Mix.
To a large non-stick pan, heat 1 tbsp (2 tbsp) olive oil over medium-high. When the pan is hot, add salmon. Pan-fry for 3-5 min per side, until browned and cooked through.** Add remaining garlic and almonds. Cook for 1-2 mins, stirring occasionally. ** Season with salt and pepper.
