HEALTHY FOOD, ASIAN GRILLED SALMON WITH NUTTY BULGUR
Asian Grilled Salmon with Nutty Bulgur
This is by far the most
succulent grilled salmon I have ever had! I am always at
the lookout for less than 30 minutes meals with simple ingredients and
great flavors and this Asian grilled salmon delivers just that. You just need
to marinade the salmon for 10 minutes and grill it on each side from 3 to 5
minutes, et voila! You have a perfectly tasty, cooked omega-3 on a plate.
It even converted my husband who normally prefers smoked or raw salmon
over cooked.
Usually Asian salmon recipes contain brown
sugar or honey but not this one. The recipe is from Ina Garten and I don’t change a thing
to it except use less oil, skinless salmon and an indoor grill
pan. Once, I added dried ginger but I don’t think it needed it. Feel
free to experiment with dried or fresh ginger.
I served it with
steamed broccoli and coarse bulgur wheat for a rounded meal. I was out of
quinoa and wasn’t in the mood for brown rice, so I thought of bulgur and it
matched the salmon perfectly. Bulgur is high in protein and fiber and is low in
fat and calories. A half cup cooked serving contains 75 calories, 3 grams
protein, and 4 grams of fiber. Compare that to a half cup brown rice with 110
calories, 2 grams of protein, and 2 grams of fiber and you have a winner!
Asian Grilled Salmon – slightly adapted from Ina
Garten , The Barefoot Contessa
Ingredients (4 servings)
·
4 salmon fillets (125 grams each), skinless
·
2 tablespoons Dijon mustard
·
3 tablespoons reduced sodium soy sauce
·
4 tablespoons canola oil
·
1/2 teaspoon minced garlic ( 1 small clove)
Combine all ingredients of the
marinade together. Reserve half of it on the side. Drizzle the other half
on the salmon and let marinade for 10 minutes. Heat an indoor grill pan on
medium high heat. Place the salmon and grill it for 3 to 5 minutes depending on
the thickness. With a spatula carefully turn it over and continue grilling
for 2 to 4 minutes. My fillets needed 5 minutes total as
they were on the skinnier side. Cover with foil and leave to rest a little
bit. Transfer to a plate and serve with the reserved marinade.
Nutty Bulgur ( 4 servings)
Ingredients
·
3/4 cup uncooked coarse bulgur wheat, rinsed
·
1 small onion, diced
·
lemon zest, from 1 lemon
·
1 1/2 cups water
·
1/2 lemon, juiced
·
1/4 cup almonds, toasted (can use slivered)
·
2 tablespoons raisins, or more
·
1 tablespoon olive oil
·
salt and black pepper to taste
Toast almonds in a dry pan and
coarsely chop them. Then, you can drizzle a bit of oil and saute the onion in
it. I don’t. I just add the onion, bulgur, raisins*, lemon zest, salt and
water and bring to a boil. Cover, turn down the heat and let simmer until the
water is absorbed from 10 to 15 minutes. Once the bulgur is
done; add the almonds, lemon juice and oil. Fluff with a fork and
adjust the seasoning.
* You can soak the raisins on the side in hot water
till they plump up and add them at the end with the almonds.
Variations
** For a gluten-free version: use gluten-free soy
sauce, quinoa, brown rice, millet or any other gluten-free grain.
**If you are not in the mood for broccoli, roast some
asparagus or steam some bok choy.
Bon appetit!
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