Menu
Smoked trout & bulgar wheat salad

Smoked trout & bulgar wheat salad

  • 1
  • 2
  • 3
  • 4
  • 5
(0 ratings)

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
Save to My Good Food
Please sign in or register to save recipes.

Ingredients

  • 100g medium bulghar wheat
  • juice 1 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

    toe-mart-oh

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

  • 4 spring onion, finely sliced

    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

    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

    mi-nt

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

  • 400g smoked trout fillets

    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.

Ads by Google

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.

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..."???

Questions (0)

Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved…

Be the first to ask a question about this recipe…

Tips (0)

Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.

Be the first to suggest a tip for this recipe…

Skills & know how

As well as helping you decide what to cook we can also help you to cook it. From tips on cookery techniques to facts and information about health and nutrition, we’ve a wealth of foodie know how for you to explore.

About BBC Good Food

We’re all about good recipes, and about quality home cooking that everyone can enjoy. Whether you’re looking for some healthy inspiration or learning how to cook a decadent dessert, we’ve trustworthy guidance for all your foodie needs.

Our recipes

All our recipes are tested thoroughly by us to make sure they’re suitable for your kitchen at home. We know many of you are concerned about healthy eating, so we send them to a qualified nutritionist for thorough analysis too.

Tell us what you think…

Love the new look or think we’ve missed the mark? We want to hear your thoughts – good and bad – to make sure we make the new website as useful as possible.

Magazine

Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month.

Events

Discover the dates and details of all the BBC Good Food Shows.

On TV

See your favourite chefs on Sky Channel 247, Virgin TV 260 and find their recipes at goodfoodchannel.co.uk

Follow us

Join the BBC Good Food community by following us on Facebook, Twitter, Pinterest, Instagram and Google Plus.