Lemon and Herb Salmon
with bulgur wheat and charred courgette
Salmon has a delicate fish that requires careful pairing. The combination of parsley and lemon offers a flavour that's both earthy and bright but won't overpower the dish.
Tags:
Dairy Free
•Under 650 calories
•Egg Free
Allergens:
Celery
•Wheat
•Fish
Total Time45 minutes
Cooking Time30 minutes
DifficultyMedium
Ingredients
Serving amount
½ unit(s)
Onion
½ unit(s)
Lemon
1 unit(s)
Courgette
125 grams
Cherry Tomatoes
5 grams
Parsley
1 sachet(s)
Vegetable Stock
(Contains Celery)
120 grams
Bulgur Wheat
(Contains Wheat May be present Soya, Peanut, Nuts, Sesame)
200 grams
Salmon
(Contains Fish)
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Water
Nutrition Values
Energy (kJ)1998 kJ
Energy (kcal)478 kcal
Fat16.61 g
of which saturates2.94 g
Carbohydrate55.8 g
of which sugars5.78 g
Dietary Fiber0 g
Protein31.06 g
Cholesterol0 mg
Salt1 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Medium Pot
•Lid
Instructions
1
- Halve, peel and chop the onion. Chop half (double for 4p) into small pieces.
- Zest half the lemon (double for 4p). Cut in half. Roughly chop parsley (stalks and all).
- Trim the courgette and slice into 1cm rounds. Quarter the tomatoes.
- In a large bowl, mix the lemon zest, salt, pepper and 1 tbsp oil (double for 4p).
- Add the salmon. Turn to coat and set aside. IMPORTANT: Wash your hands and equipment after handling raw fish.
2
- Place a medium pot over medium heat with a drizzle of oil.
- Once hot, add the chopped onion and cook until soft, 3-4 mins. Stir often.
- Add 240ml water (double for 4p), stir in the stock and bring to the boil.
- Stir in the bulgur, bring back up to the boil and simmer for 1 min.
- Cover the pot and remove from the heat. Leave aside for 12-15 mins or until ready to serve.
3
- Place a large pan over medium-high heat (no oil).
- When hot, add the courgette and cook until charred, 3-4 mins. Turn only every so often—this will allow the courgette to pick up a nice colour.
- Once cooked, season with salt and pepper.
- Transfer half the charred courgette to a bowl and cover to keep warm.
- Chop the remaining courgette into small pieces and set aside.
4
- Return the (now empty) pan to high heat.
- Once hot, carefully place your salmon into the pan, skin-side down.
- Spoon over any remaining oil from the bowl.
- Cook for 4-5 mins then turn over and cook for 3-4 mins on the other side. IMPORTANT: The fish is cooked when opaque in the middle.
TIP: To get crispy skin on the fish don't move it around when it's cooking skin-side down.
5
- Meanwhile, to a small bowl add 1½ tbsp oil (double for 4p), a squeeze of lemon juice and half the parsley.
- Season with salt and pepper.
- Mix well and set aside.
- Fluff up the bulgur with a fork.
- Stir through the tomatoes, chopped courgette, remaining parsley and a small squeeze of lemon juice.
6
- Share the bulgur between your plates, then top with the charred courgette rounds and crispy salmon.
- Taste and season with salt, pepper and more lemon juice if needed.
- Drizzle over the herby dressing to finish.
