| Type | Per person |
|---|---|
| Energy | 660 kcal |
| Fat | 30 gr |
| of which saturated | 5 gr |
| Carbohydrates | 60 gr |
| of which sugars | 10 gr |
| Fibres | 15 gr |
| Protein | 35 gr |
| Salt | 0 gr |
Bulgur with salmon and vegetables
Main course
2 persons
30 - 60 min
With seasonal products
300gr vegetables p.p.
Ingredients
2 persons
| 1 tablespoon of pine nuts |
| 1 bunch of basil |
| 1 clove of garlic |
| 2 tablespoons of olive oil |
| lemon juice |
| 2 parsnips or parsley roots |
| 1 yellow or red pepper |
| 1 leek |
| 2 slices of salmon |
| 120 grams of bulgur |
Preparation
- Toast the pine nuts in a dry frying pan and let them cool.
- Wash the basil. Peel the garlic.
- Grind the pine nuts with ¾ of the basil, the garlic, 1 tablespoon olive oil, 1 tablespoon water and some lemon juice with the hand blender to a coarse paste.
- Clean the vegetables.
- Cut parsnips and capsicum into strips and leeks into rings.
- Heat the last spoonful of oil and fry the leeks very softly in it. Add the parsnip strips and pepper.
- Coat the salmon slices with the basil paste and arrange the salmon on the vegetables.
- Stew the salmon and vegetables with a lid on the pan for 15 minutes.
- Bring 300 ml of water to the boil and sprinkle in the bulgur. Stir well and cook the bulgur for 10-15 minutes until tender. If it is very dry, add some more hot water.
- Cut the rest of the basil small and mix it into the bulgur.
Source: Netherlands Nutrition Centre
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