Smoked Trout & Bulgar Wheat Salad
This refreshing and vibrant salad combines the nuttiness of bulgur wheat with the freshness of tomatoes, spring onions, and herbs. Tossed in a zesty lemon and garlic dressing, the salad is then topped with flaky smoked trout and a creamy yogurt-dill sauce. Each bite is a delightful mix of flavors and textures that come together harmoniously.
— Constant Cookbook
Ingredients
- 100g medium bulghar wheat
- juice 1 lemon
- 2 garlic cloves , crushed
- 4 tbsp extra-virgin olive oil
- ripe tomato , halved, deseeded and diced
- 4 spring onions , finely sliced
- 3 x 20g packs flat leaf parsley , leaves roughly chopped
- handful fresh mint leaves, roughly chopped
- 400g smoked trout fillets
- 3 tbsp Greek yogurt
- 1 tsp chopped dill
Instructions
- Cook bulgur wheat according to pack instructions, and leave to cool. Make a dressing: whisk the lemon juice, garlic and olive oil together and season to taste.
- Tip the bulgur wheat into a bowl, add the tomatoes, spring onions, parsley and mint. Pour the dressing in and stir to combine. Flake the trout into chunks – discarding skin and bone. Gently fold into the salad.
- Mix the yogurt and dill together in a small bowl, adding enough water to give the consistency of pouring cream. Season to taste and serve alongside the salad to drizzle on top.
Prep Time
PT10M
Yield
Serves 4
Nutrition
- Calories: 347 calories
- Fat Content: 18 grams fat
- Saturated Fat Content: 3 grams saturated fat
- Carbohydrate Content: 23 grams carbohydrates
- Fiber Content: 2 grams fiber
- Protein Content: 25 grams protein
- Sodium Content: 2.09 milligram of sodium
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