Smoked trout & bulgar wheat salad
A no-cook supper salad - serve with a mixed mezze plate so guests can help themselves
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
- 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.
- 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.
- 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.
Per serving
347 kcalories, protein 25g, carbohydrate 23g, fat 18 g, saturated fat 3g, fibre 2g, salt 2.09 g
Recipe from Good Food magazine, August 2005.
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http://www.bbcgoodfood.com/recipes/2652/
http://www.bbcgoodfood.com/recipes/2652/
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Ingredients
- 100g medium bulghar wheat
- juice 1 lemon
- 2 garlic cloves , crushed
- 4 tbsp extra-virgin olive oil
- ripe tomato , halved, deseeded and diced
- 4 spring onions , finely sliced
- 3 x 20g packs flat leaf parsley , leaves roughly chopped
- handful fresh mint leaves, roughly chopped
- 400g smoked trout fillets
- 3 tbsp Greek yogurt
- 1 tsp chopped dill
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Ingredients
- 100g medium bulghar wheat
- juice 1 lemon
- 2 garlic cloves , crushed
- 4 tbsp extra-virgin olive oil
- ripe tomato , halved, deseeded and diced
- 4 spring onions , finely sliced
- 3 x 20g packs flat leaf parsley , leaves roughly chopped
- handful fresh mint leaves, roughly chopped
- 400g smoked trout fillets
- 3 tbsp Greek yogurt
- 1 tsp chopped dill
Per serving
347 kcalories, protein 25g, carbohydrate 23g, fat 18 g, saturated fat 3g, fibre 2g, salt 2.09 g
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10 August 2008
Karen commented on this recipe
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22 April 2011
Gill commented on this recipe
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