Bulgur Wheat and Fish Salad in Lemon Dressing Recipe

Here is a salad that does it all. It gives you superb taste along with an attractive presentation and great nutritional value. The salad tastes out of the world and is filling enough to make an entire meal. It is also a healthy way to eat because of the different elements that it provides us.

Bulgur wheat is a rich source of starch and fibers while sea food  supplies us with proteins. The salad is an amazing way to make loved ones around you jump with joy and smile with glee. Our step by step guide tells you how to prepare this dish without making a lot of effort.

Serving size: 6 person
preparation time: 3 hours 20 minutes
Utensils needed: heat proof bowl, kettle, frying pan, large salad bowl, small mixing bowl.

Nutrition:
Calories: 240
Fat: 11g
Cholesterol: 30 mg

Ingredients:

– 200 g (7 oz) bulgur (cracked) wheat
– 300 g (10½ oz) orange roughy fillets
– ½ lemon, thinly sliced
– 2 sprigs fresh parsley
– 5 black peppercorns
– 150 g (5½ oz) cucumber, diced
– 100 g (3½ oz) spring onions, thinly sliced
– 250 g (9 oz) cherry tomatoes, halved
– 3 tablespoons chopped fresh coriander, optional
– 3 tablespoons chopped fresh mint
– 3 tablespoons chopped fresh parsley

For the dressing:
– Grated zest of ½ lemon
– 2 tablespoons lemon juice
– 2 tablespoons red wine vinegar
– 2 tablespoons olive oil
– 1 teaspoon Dijon mustard
– 1 clove garlic, crushed
– Salt and black pepper
To garnish: a few sprigs of fresh mint

Instructions

  • 1

    Boil water in the kettle. Place the bulgur in a heat proof bowl and pour around 600 ml hot water over it. Cover it and let to stand for around forty five minutes so that the grain goes tender and absorbs most of the water.

  • 2

    Put the fish fillets in a frying pan. Add the lemon juice, parsley sprigs and pepperrcorns. Add water enough to cover all this and bring to boil. Reduce the heat now and let the ingredients simmer. Remove when the fish starts to flake easily.

  • 3

    Remove the fish and let it cool down. Now break it into large flakes.

  • 4

    Squeeze the bulgur to get rid of any excess water. Put the grain into a large salad bowl followed by cucumber, spring onions, tomatoes and chopped herbs. Mix in the fish to this combination gently.

  • 5

    Make the dressing by whisking together all the ingredients in a small bowl. Pour this over the salad and mix gently without breaking the fish.

  • 6

    Cover the salad with a cling film and refrigerate it for 1-2 hours so that the flavors blend together well. Garnish with mint sprigs before serving.

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