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Glazed salmon with green bean & bulghar salad

Glazed salmon with green bean & bulghar salad

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(13 ratings)

Prep: 10 mins Cook: 15 mins

Easy

Serves 2
Fresh citrus flavours turn a salmon fillet into a special meal

Nutrition and extra info

Nutrition per serving

  • kcalories603
  • fat23g
  • saturates4g
  • carbs66g
  • sugars13g
  • fibre3g
  • protein38g
  • salt0.18g
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Ingredients

  • 140g bulghar wheat
  • 1 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 2 skinless salmon fillets
  • 6 spring onions, sliced

    Spring onion

    sp-ring un-yun

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

  • juice and zest ½ lemon

    Lemon

    le-mon

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

  • 1 tbsp clear honey
  • juice 1 orange, plus 1 tsp zest

    Orange

    or-ange

    One of the best-known citrus fruits, oranges aren't necessarily orange - some varieties are…

  • 200g trimmed fine green beans

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Method

  1. Cook the bulghar wheat following pack instructions. Heat the olive oil in a frying pan over a medium heat. Add the salmon fillets and cook for 3 mins on each side. Stir in the spring onions and cook for 1 min. Add lemon juice, honey, orange juice and zest to the pan and bubble for 1 min more to make a sauce.

  2. Meanwhile, boil the green beans for 4 mins or until tender. Drain. Stir the bulghar wheat with a fork, mixing in the green beans, lemon zest and a little of the sauce. Serve the salmon on a bed of bulghar and beans, with the rest of the sauce spooned over.

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Comments (8)

victorias28's picture
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Needed to cook the salmon slightly longer than 3 minutes on each side as suggested. However a brilliant, healthy, tasty & quick meal. Recommended!

hannahrook's picture
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Really nice recipe - not cooked bulghar wheat before and it was very nice with the citrus flavours and the salmon. I tried the sauce on its own whilst cooking and was worried it might be a bit overpowering but it worked perfectly with the fish, beans and bulghar. My husband isn't usually a fan of orange flavour in savoury food but he thought this was delicious. I cook quite a lot of salmon so it was nice to find a new way to cook it. Will be making again

SF's picture
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Easy, healthy and filling. I'm actually not a big fan of using orange in savoury recipes, but this was lovely. Highly recommended.

eleanormayo's picture
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I made a bit of a mixture of the two recipe suggestions, I pan fried the salmon and then popped it in the oven whilst I fried off the ginger & spring onion, I then added the zest & juice of a lime, the juice of half a lemon and 3 tbsp of sweet chilli. I also added the green beans to the bulghar wheat 4 mins before the end of cooking and asparagus tips 2 mins later. A very tasty supper!

vrog's picture
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Quick, easy, tasty and easily variable

chefchristos's picture
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Both version's of this dish are currently my favourite way to eat Salmon. Perfect for the Monday evening meal after a heavy weekend, when I'm looking for something healthy and not too strodgy. The Chilli version worked quite nicely on Satutrday night with a nice bottle Chardonnay!

libby0's picture
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I only cooked this because it was healthy but everyone enjoyed it! I will do it again soon. I used cous cous instead of bulgar because the children prefer the softer texture. When I tasted the sauce I thought it was too strong but it really worked well with the fish, beans and extra broccoli that I cooked.

Frantic Flapjack's picture
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Easy to make - tasty and healthy. Good after work meal.

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