Bulgur Salmon Salad with Oranges
(1 vote)
(1 vote)
Bulgur salmon salad with oranges - The fruity and spicy components complement each other perfectly.
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
561
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 561 cal. | (27 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 763 mg | (19 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 36 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Salmon
- 2 Tbsps lemon juice
- salt
- peppers
- 1 tsp Ras el hanout (spice mix)
- 2 Oranges
- 3 stalks parsley
- 3 stalks cilantro
- 2 stalks mint
- 250 grams Bulgur
- 5 Tbsps olive oil
- 4 Tbsps Shelled pistachio (60 grams)
Preparation steps
1.
Rinse salmon under cold water, pat dry, sprinkle with lemon juice and season with salt, pepper and ras el hanout.
2.
Peel oranges and cut out segments, collecting juice in a bowl. Squeeze separating membranes and collect juice.
3.
Rinse herbs, shake dry and chop coarsely.
4.
Cook bulgur according to package instructions.
5.
Heat 2 tablespoons oil in a pan. Sauté salmon fillet on both sides over high heat. Reduce heat and cook for about 10 minutes.
6.
Cut the salmon fillet into slices and fold into the bulgur with orange segments, herbs, pistachios, 3 tablespoons orange juice and remaining oil.
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