Carb-Wise: Quick Yogurt-Marinated Broiled Salmon
with Warm Fluffy Bulgur & Kachumber Salad
Cooking time
15 minutes
Servings
2/4
Calories
490 /serving
It all broils down to making good decisions. And broiling is definitely the way to go for this 15-minute salmon dinner, which takes into account the carb intake, the time and the weather. The fillets get a quick marinade in yogurt spiked with Indian-inspired spices, for extra tastiness and tenderness, before receiving the radiant heat of the oven. Pair them with scallion-studded bulgur along with kachumber salad that revitalizes with its combo of vinegar-tinged tomatoes and cucumbers.
We will send you:
- 2 Sustainably-raised Atlantic salmon fillets (BAP-certified)
- 3 Scallions
- 3 Cucumbers
- 2 Tomatoes
- 15ml White vinegar
- 80g Bulgur
- 100g Greek yogurt
- 8g Mellow Mumbai spices (garlic purée, sea salt, coriander, ginger purée, paprika, cumin, turmeric, fennel seeds, dried fenugreek leaves, black peppercorn)
Contains: Milk, Salmon, Wheat
You will need:
Medium pot
Sheet pan
Oil
Salt & pepper (S&P)
Aluminum foil
Total Fat
20 g
Saturated Fat
4 g
Sodium
270 mg
Total Carb
43 g
Sugars
7 g
Protein
38 g
Fibre
7 g
Preparation
Cook the bulgur
Preheat the oven to broil. Thinly slice the scallions crosswise, separating the white bottoms and green tops. In a medium pot, heat a drizzle of oil on medium. Add the white bottoms of the scallions and sauté, 30 sec. to 1 min., until fragrant. Add the bulgur, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Add ½ the green tops of the scallions. Fluff the bulgur.
Marinate the salmon
Meanwhile, pat the salmon dry with paper towel; season with S&P. In a medium bowl, combine the spices and ½ the yogurt. Add the salmon; carefully toss until coated.
Broil the salmon
Arrange the salmon* on a foil-lined sheet pan and broil, 6 to 10 min., until cooked through and golden.
Make the scallion yogurt
Meanwhile, in a small bowl, combine the remaining yogurt and green tops of the scallions, and S&P.
Make the kachumber salad
Halve the cucumbers lengthwise; using the side of your knife, gently smash the halves until slightly flattened. Cut into large chunks. Medium-dice the tomatoes. In a second medium bowl, combine the cucumbers, tomatoes, vinegar, a drizzle of oil and S&P.
Plate your dish
Divide the bulgur between your plates. Top with the salmon and kachumber salad. Spoon the scallion yogurt over the salmon. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
