Healthy Easy Food Recipes (Home) > Healthy Easy Seafood Recipes > Salmon and Bulgar Wheat Pilaf Recipe

Salmon and Bulgar Wheat Pilaf Recipe

Use this quick, easy and healthy recipe to up your fiber and protein intake, your body will thank you for doing so. The light, nutty flavor of bulgar wheat complements well the rich flavor of salmon.

Salmon with its firm, silky, buttery and flaky texture is easily flaked and mixed well with bulgar wheat, peas and beans. Bulgar wheat is a whole grain that contains more fiber, more vitamins and minerals than rice, thus make it a good substitute for traditional white rice or couscous. Pairing bulgar wheat with peas and runner beans pack more dietary fiber, vitamin A, vitamin C, folate, iron and phosphorus into the wholesome of the dish. Being low in calories, green peas are good for weight watchers. Chives not only adds some greens and imparts delicate flavor to the dish, it is also a very good source of dietary fiber, vitamins, minerals and low in cholesterol & sodium while parsley adds a final touch to this pilaf cuisine.

This recipe is calling for frozen peas as it's more easy to find. Only about five percent of all green peas freshly available in the market. Frozen peas are lower in sodium and retain their color, flavor and nutrients compared to canned peas.

Ingredients :

Serves 4
Preparation time : 10 minutes
Cooking time : 10-15 minutes

  • 475g (15oz) boneless, skinless salmon

  • 250g (8oz) bulgar wheat

  • 75g (3oz) frozen peas

  • 200g (7oz) runner beans, chopped

  • 2 tablespoons chopped chives

  • 2 tablespoons chopped flat leaf parsley

  • salt and pepper

     

    To serve :

  • 2 lemons, halved low-fat yogurt

 Healthy Easy Fish Recipe - Salmon and Bulgar Wheat Pilaf

Method :

  1. Cook the salmon in a steamer or microwave for about 10 minutes. Alternatively, wrap it in foil and cook in a preheated oven, 180°C (350°F), Gas Mark 4, for 15 minutes.

  2. Meanwhile, cook the bulgar wheat according to the instructions on the packet and boil the peas and beans. Alternatively, cook the bulgar wheat, peas and beans in the steamer with the salmon.

  3. Flake the salmon and mix it into the bulgar wheat with the peas and beans. Fold in the chives and parsley and season to taste. Serve immediately with lemon halves and yogurt.

Variations :

For ham & bulgar wheat pilaf, pan-fry 300g (10oz) diced lean ham instead of salmon. Replace the runner beans with the same quantity broad beans and fold in 2 tablespoons chopped mint along with the chives and parsley.

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