Smoked trout & bulgar wheat salad

Smoked trout & bulghar wheat salad

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Prep: 10 mins

Easy

Serves 4

A no-cook supper salad - serve with a mixed mezze plate so guests can help themselves

Nutrition and extra info

Nutrition: per serving

  • kcal347
  • fat18g
  • saturates3g
  • carbs23g
  • sugars0g
  • fibre2g
  • protein25g
  • salt2.09g
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Ingredients

  • 100g medium bulghar wheat
  • juice 1 lemon
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 2 garlic clove, crushed
  • 4 tbsp extra-virgin olive oil
  • ripe tomato, halved, deseeded and diced
    Tomato

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 4 spring onion, finely sliced
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 3 x 20g packs flat leaf parsley, leaves roughly chopped
    Parsley

    Parsley

    par-slee

    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • handful fresh mint leaves, roughly chopped
    Mint

    Mint

    mi-nt

    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • 400g smoked trout fillets
    Trout

    Trout

    trowt

    Freshwater trout: 

    Farmed rainbow trout has pretty, spotty skin…

  • 3 tbsp Greek yogurt
  • 1 tsp chopped dill

Method

  1. Cook bulgar wheat according to pack instructions, and leave to cool. Make a dressing: whisk the lemon juice, garlic and olive oil together and season to taste.

  2. Tip the bulgar wheat into a bowl, add the tomatoes, spring onions, parsley and mint. Pour the dressing in and stir to combine. Flake the trout into chunks –discarding skin and bone. Gently fold into the salad.

  3. Mix the yogurt and dill together in a small bowl, adding enough water to give the consistency of pouring cream. Season to taste and serve alongside the salad to drizzle on top.

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Comments (2)

colbie's picture

Absolutely delicious

kwraikarn's picture

This is listed as a 'no-cook recipe, with the first word of the first line being "Cook..."???

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