Smoked trout & bulgur wheat salad

Smoked trout & bulgur wheat salad

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(1 ratings)

Prep: 10 mins


Serves 4

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

Nutrition and extra info

Nutrition: per serving

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


  • 100g medium bulgur wheat
  • juice 1 lemon



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

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



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

  • 4 spring onions, 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



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

  • handful fresh mint leaves, roughly chopped



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

  • 400g smoked trout fillets



    Freshwater trout: 

    Farmed rainbow trout has pretty, spotty skin…

  • 3 tbsp Greek yogurt
  • 1 tsp chopped dill


  1. Cook bulgur 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 bulgur 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, questions and tips

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11th Aug, 2017
This is gorgeous and even better the next day, when all the flavours have come together. Its light and full of flavour and perfect for a side or as a main. I did double the bulghar wheat, as wanted some leftovers and it didnt compromise the flavour. The yoghurt dressing on top gives a lovely sharp flavour, so dont do without it.
22nd Apr, 2011
Absolutely delicious
10th Aug, 2008
This is listed as a 'no-cook recipe, with the first word of the first line being "Cook..."???
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