Doubly Delicious!

Here is a bariatric storecupboard standby that is equally delicious served hot or cold. The hot dish makes a good mid-week supper but is also fabulous served cold as a salad or packed lunch dish. If you love coriander/cilantro then you can use it to replace the parsley and mint.

 

WILD ALASKA SALMON TABBOULEH

Ingredients

Metric/US

1 x 416g or 2 x 213g cans red or pink wild Alaska salmon

400g/14oz bulgar wheat

600ml/21/2 cups hot vegetable stock/bouillon

1/2 cucumber, finely chopped

6 spring onions/scallions, finely sliced

3 tomatoes, finely chopped

2 tbsp/3 tbsp chopped fresh parsley

2 tbsp/3 tbsp chopped fresh mint

juice of 1 lime

salt and freshly ground black pepper

Method

1.  Drain the canned salmon, reserving the liquid. Remove any skin and bones then break the salmon into large chunks and set aside.

2.  Put the bulgar wheat into a large pan and strain in the salmon liquid. Add the hot stock/bouillon, then simmer for 5-6 minutes, until the wheat is swollen and tender. Cool for about 10 minutes.

3.  Stir in the cucumber, spring onions/scallions, tomatoes, parsley, mint and lime juice. Fold in the salmon chunks and season to taste. Serve warm or allow to cool then chill for serving as a packed lunch dish.

SERVES 4

WLS PORTION: 1/2

CALORIES:  343

PROTEIN: 28.2g

CARBOHYDRATE: 28.8g

FAT: 13g

Image courtesy of Alaska Seafood Marketing Institute www.alaskaseafood.org