Nutritionist's Pick: Pan-Fried Salmon and Bulgur Bowls
with Citrus-Dressed Greens, Avocado and Toasted Almonds
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.
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
250 g
Steelhead Salmon
(Contains: Salmon)
½ cup
Bulgur Wheat
(Contains: Gluten, May contain traces of allergens, Wheat)
1 unit(s)
Grapefruit
113 g
Arugula and Spinach Mix
1 unit(s)
Shallot
7 g
Dill
1 unit(s)
Avocado
3 unit(s)
Radish
28 g
Almonds, sliced
(Contains: Soy, Sulphites, Egg, Gluten, Milk, Mustard, Peanuts, Sesame, May contain traces of allergens, Almonds)
1 tbsp
White Wine Vinegar
(Contains: May contain traces of allergens, Sulphites, Egg, Fish, Milk, Mustard, Sesame, Soy, Wheat)
½ tbsp
Dijon Mustard
(Contains: Fish, Milk, Sesame, Egg, Wheat, Crustaceans, Soy, Gluten, Sulphites, May contain traces of allergens, Mustard)
Not included in your delivery
2 tbsp
Oil*
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Cooking Steps
- 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.
- 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.
- 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!)
- 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.
- 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.
- 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.
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.
