Traditional recipes

Citrus-Marinated Grilled Salmon With Tabbouleh Salad

Citrus-Marinated Grilled Salmon With Tabbouleh Salad

Citrus-Marinated Grilled Salmon with Tabbouleh Salad

Tabbouleh salad is a beloved whole-grain dish. As with traditional versions, this recipe uses fragrant mint and parsley to flavor the salad, which proves a great match for grilled salmon topped with fresh tomatoes and cucumbers.

Ingredients

For the salad

  • 1 Cup uncooked bulgar wheat
  • 1 1/2 Cup boiling water
  • 2 lemons, juice and zest of
  • 3 Tablespoons olive oil, divided
  • 1 1/2 Cup chopped flat-leaf parsley
  • 1/2 Cup chopped chives
  • 1/2 Cup finely chopped red onion
  • 1/4 Cup finely chopped mint
  • Salt and pepper, to taste

For the salmon

  • 3 Tablespoons olive oil, plus more for oiling grill (if needed)
  • 1 orange, juice and zest
  • Salt and pepper, to taste
  • 5 (6-ounce) boneless skin-on salmon fillets
  • 1/3 Cup finely chopped red onions
  • 2 tomatoes, chopped, or 1 cup cherry or grape tomatoes, halved
  • 1 cucumber, peeled, seeded, and chopped
  • 1 Tablespoon lemon juice

Servings5

Calories Per Serving664

Folate equivalent (total)113µg28%

Riboflavin (B2)0.4mg21.8%


Grilled Mediterranean Salmon with Broccoli Rice Tabbouleh

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Nutrition information
per serving

Vitamin A 150 mcg Vitamin C 85 mg Calcium 117 mg Iron 4 mg Vitamin D 7 mcg Folate 132 mcg

% Daily Value*: Vitamin A 15% Vitamin C 90% Calcium 10% Iron 20 % Vitamin D 35%

This grain-free twist on tabbouleh salad pairs beautifully with Mediterranean-herbed salmon for a heart healthy dinner. We call this healthy recipe our nutrition powerhouse dish because it provides a more than 100% of the daily value of vitamins B3 (18 mg), an excellent source of vitamin C (90% DV), potassium (30% DV), vitamin E (25% DV) and fiber (21% DV). The Dietary Guidelines for American recommend you get more vitamin D in your diet and this dish provides you with 7 mcg or 35% DV.


Citrus Marinated Salmon with Zesty Sauce

10 minutes of hands on time, and 10 minutes of cooking.

When two of my nieces were young they, like many kids, didn’t like fish. Or so they thought. Little did they know that the tender pink filets they had been happily inhaling at the table were in fact salmon, and not (as my brother-in-law had them believing) a delicacy called Barbie Chicken.

Oh, please save any comments about girls and pink and deceiving kids into eating things I know—I’ve run through all of those in my mind, and what I am left with is admiration for a man who used his wits to get his kids to fall in love with salmon…. even if they didn’t know it at the time.

Anyway, salmon! My favorite fish. Very likely yours, too, according to the numbers—it’s the most consumed (non-tinned) fish in the country, year after year. Farm-raised is everywhere, and if you seek out one of the many varieties of Alaskan wild salmon (available May to September) you’ll be rewarded with deeper flavor and a more interesting texture.

And besides great taste, salmon is one of the easiest fish to cook at home, readily available in pre-cut filets and steaks, firm and easy to handle. You can cook it on the stove, in the oven, under the broiler, and it takes well to a myriad of flavors.

I usually like to keep the flavors as simple as possible when cooking fish, so its delicate flavor gets to shine on without too much competition. In this recipe, a bright marinade turns a filet of salmon into a simple go-to fish dinner.

The bright flavors of lemon and orange are a nice complement to the richness of the salmon, and they do double duty in the marinade and then the citrusy sauce that accompanies the fish.

This pretty and delicious recipe takes 10 minutes of hands on time, and 10 minutes of cooking.

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This recipe couldn’t be easier, and if you don’t have the time to marinate the fish, it will still be delicious though the flavors won’t penetrate so deeply. Serve this with rice or potatoes, and some Brussels sprouts, green beans, or a crisp salad (maybe with some roasted veggies tossed in) for a colorful and healthful meal.

More Fish Recipes:

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How many Calories are in this Salmon Tabbouleh Salad?

There are 341 Calories per portion in this Salmon Tabbouleh Salad, which means it falls into our Everyday Light category.

This Salmon Tabbouleh Salad is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Start by making the Tabbouleh – it can be made a couple of hours ahead of time even! Put the bulgar wheat in a bowl and cover with the chicken stock. Tightly cover the bowl with cling film and set aside for 20 minutes.

Step 2

Whilst waiting for the wheat to soak up the chicken stock, prep the tomatoes, cucumber, radishes, sugar snap peas, pepper, red onion and herbs.

Step 3

After 20 minutes fluff up the bulgar wheat (it should be al dente – not too soft) and toss in the prepped vegetables and herbs. Whisk together the balsamic, lemon juice and allspice and stir through. Spray periodically with low calorie cooking spray.

Step 4

Spray a a large frying with low calorie cooking spray, and bring up the heat to high. Dust the salmon with the allspice. Fry for 2 minutes, then flip over for another 2 minutes. Place in the oven at 180°C for 10 minutes until cooked.

Step 5

Put the yogurt, herbs, lemon juice and sweetener in a small high speed blender. Season well and whizz up until smooth.

Step 6

Serve the salmon on the Tabbouleh, with the dressing along side to drizzle over the salmon.


Citrus Marinated Salmon

It doesn’t matter whether you’re a professional chef, a cook-hobbyist or a working parent just trying to get dinner on the table: The most important skill by far is knowing how to season food properly.

In most cases, “seasoning” means primarily one thing--learning to use salt. No other ingredient has such a dramatic salutary effect on so many different foods and in so many different ways. Salt is used in virtually every type of cooking to heighten flavor, even in sweets like ice cream, chocolate and fruit.

Furthermore, salt is a formidable tool. Add salt to the water you boil green beans in and they will come out vividly colored and perfectly seasoned (about 1/2 cup of kosher salt per 8 cups of water, and then be sure to shock the vegetables in ice water afterward to set the color and rinse them soft vegetables like broccoli will absorb more salt, so use less).

Salt cures and preserves meats and fish by drawing out moisture. Salt is what makes a brine work, and it is the means for koshering chicken. It’s an effective marinade for tomatoes, drawing out water to intensify their flavor.

Excellent sea salts, such as fleur de sel and sel gris, which come from the coastal regions of northern France, are effective as textural garnish in and of themselves. Try just a few grains of fleur de sel on some meltingly soft roasted bone marrow or sprinkled on salad or pa^te (it’s especially powerful on foie gras). It sets off a tiny explosion of flavor and texture.

Any discussion in praise of salt, of course, must note its potential dangers: Too much can be bad for you. Of course, most salt in the American diet comes from processed foods, which are packed with various forms of sodium. If you eat natural foods and season them properly--and don’t have a salt-related health condition such as water retention or hypertension--using salt properly in your kitchen should not be a problem.

Once you begin paying attention to the effects of salt, the difference in your cooking will be extraordinary. Here are the main tenets of salting:

* Use only salts such as kosher or sea salt that have not been iodized, which adds a slight aftertaste.

* The texture of coarse and flaked salts makes them easier to control when you’re sprinkling them by hand.

* Season all pieces of meat and fish with salt a minimum of several minutes before cooking, to allow the salt to melt on the surface (though delicate flesh such as a scallop may actually be cooked by the salt if it is applied too far in advance).

* When salting a large item, such as a roast, season the meat a day before cooking, to give the salt time to penetrate the meat.

* When salting a single portion of meat or fish, salt all sides and be careful that the salt covers the meat evenly (the higher you hold your hand above the item being salted, the more evenly the salt will be distributed).

* When salting liquids (such as a soup or a sauce), always taste it first, then add salt as needed and allow time for the salt to dissolve and distribute itself before tasting it again. Remember, too, that salt takes more time to mix into a fat-based sauce, such as a mayonnaise or hollandaise.

* Take into account the salt contained in various ingredients (when anchovies, fish sauce or bacon are an ingredient in what you’re cooking, you’ll need to add less salt).

* And finally, don’t forget that salt is also an effective abrasive cleaner. Nothing cleans a copper pan better than salt mixed with egg white, flour and lemon juice.

Salt is unfairly denigrated because of its overuse in processed foods (and because of our overconsumption of those foods), but when used thoughtfully on fresh foods, it’s the most important ingredient in your kitchen.

Thomas Keller is chef at the French Laundry in the Napa Valley. He and Michael Ruhlman are co-authors of “The French Laundry Cookbook” (Artisan, $50).


Zoe's Citrus Marinated Salmon with a Quinoa Salad

¾ cup uncooked quinoa
½ cup carrots, julienned
½ cup chopped capsicum
¼ cup chopped parsley
¼ cup chopped coriander
1 Spanish onion
1 tsp of lemon juice
1 tsp of lime juice
1 tbsp orange juice
2 garlic cloves
1 tbsp tamari soy sauce
2 tbsp olive oil
1 tsp fresh ginger
1 tsp of fresh chilli
1-2 tbsp sheep&rsquos milk yoghurt

Marinade for the salmon:
1 tbsp lemon juice
1 tsp lemon zest
1 tbsp of lime juice
1 tsp lime zest
1 tbsp orange juice
1 tsp orange zest
4x 150-200 grams salmon

Method

Rinse quinoa and drain. Add 1½ -2 cups of water, bring to a boil, cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.
Mix carrot, capsicum, parsley, coriander and Spanish onion in large bowl. Add room temperature quinoa and toss to combine. Whisk together lemon, orange and lime juices, tamari, ginger, garlic and chilli. Pour over salad and combine well.
Place all the citrus dressings in a bowl including the salmon and let it marinate for 10-15 minutes. Lightly pan-fry the salmon until slightly pink in the middle.
Serve salmon on a bed of the Quinoa salad and a dollop of sheep&rsquos milk yoghurt.


Method

  1. In a medium pan, bring 500ml water to the boil. Under cold water, rinse the bulgur wheat in a sieve, then tip into the pan. Reduce the heat to a simmer then cover with a lid and cook for 15 minutes, or until soft. Pour away any liquid and leave to cool to room temperature.
  2. Once cool, put the bulgur in a bowl and stir through the spring onions, cucumber, tomatoes, chopped parsley, oil and the lemon zest and juice. Season then set aside.
  3. Meanwhile, preheat the grill and arrange the salmon, skin-down, on a foil-lined baking tray. Season the salmon then top with the thyme, orange zest and a squeeze of juice from the orange pieces, then nestle these around the fish.
  4. Under the hot grill, cook for 10 minutes without turning, or until the fish is cooked through and the orange pieces are lightly charred. Discard the salmon skin, if you prefer, and serve the fish and orange pieces with the bulgur wheat and whole parsley leaves.

Little help

Wrap herbs in damp kitchen roll before refrigerating to make them last longer.

Roughly chop any remaining parsley and tomato then combine with grated cheese before popping into an omelette mixture.


Tabbouleh recipes

Serve this traditional Middle Eastern salad at a barbecue, or as a vegetarian lunch. The classic recipe uses bulgur, parsley and tomatoes, or try a modern twist.

Tabbouleh salad

This classic and well-loved Middle-Eastern dish is perfect to serve with fish

Chargrilled turkey with quinoa tabbouleh & tahini dressing

This superhealthy supper is packed full of vibrant and fresh ingredients

Layered hummus, tabbouleh & feta picnic bowl

This salad combines delicious meze-type dishes and a layering of several Greek and Middle Eastern-inspired flavours that marry together as they sit in the fridge

Feta tabbouleh with aubergines

This healthy, high fibre dish proves that feta and grilled vegetables are a perfect match

Halloumi with broccoli tabbouleh & honey-harissa dressing

Couscous makes a great base for a quick salad. Flavour with smoky harissa, sweet honey and herbs, then top with fried cheese slices

Roasted cauliflower tabbouleh

A simple, low-calorie, grain-free meal with roasted cauliflower, punchy feta and sweet pomegranate seeds that can be prepared in advance - ideal for supper and packed lunch the next day


Reader Interactions

Comments

Katie | Healthy Seasonal Recipes

February 01, 2016 at 6:50 am

I have not even had breakfast yet and I am craving spaghetti squash with gremolata now! What a gorgeous round-up. I love citrus season. Thank you for including me!

February 01, 2016 at 1:44 pm

Omg I know!! That sounds so good!

January 31, 2016 at 11:09 am

Michelle | A Dish of Daily Life

January 31, 2016 at 9:30 am

Thanks so much for including my Lemon Chicken Orzo soup in this collection…I love all these recipes! I see so many I want to try!

January 31, 2016 at 1:37 pm

It was my pleasure!! Love the recipe!

January 31, 2016 at 9:12 am

My citrus cravings are THROUGH THE ROOF…so this roundup is making me a very happy girl!

January 31, 2016 at 1:38 pm

Omg I craved it so much when I was pregnant. Hope you’re feeling good!

Rebecca @ Strength and Sunshine

January 31, 2016 at 6:33 am

Beautiful round-up! Maybe one of the only redeeming things about the winter season is the FABULOUS citrus. Thank you so much for including my blood orange quick bread! (The best citrus ) )


Lemon & Herb Marinated Grilled Salmon Recipe

Salmon is our favorite go-to fish, and not just in the summer months. But when the weather is warm, grilled salmon is one of our favorite quick and easy meals. With just about an hour in a simple, fresh lemon herb marinade, this grilled salmon recipe is one you’ll want to put on repeat!

Salmon is a heart healthy fish with a big dose of Omega 3-fatty acids.

Salmon is nutrient dense, loaded with B-vitamins and is also a good source of potassium. It’s a high-quality protein and is believed to contribute to brain health and help fight inflammation. Salmon is readily available throughout the year and is a wonderful blank canvas for a variety of flavors. When fresh is not available, we buy frozen wild-caught salmon fillets.

Good quality frozen shrimp and fish is often fresher than the fish you’ll find in the seafood case at the grocery store. The display case is usually stocked full of previously frozen fish that has been thawed and may have been there for a few days. Don’t be afraid to ask your fish monger or buy frozen!

Quick and easy doesn’t mean you have to skimp on flavor.

With just a few simple ingredients, this grilled salmon recipe will be one you’ll want to make again and again. The fresh lemon and pungent herbs compliment the salmon perfectly without masking its rich, mild flavor.

Use fresh herbs for the best flavor. Parsley and oregano are our favorites for this grilled salmon recipe, but feel free to add thyme leaves or other fresh herbs, whatever you have on hand.

Here are a few simple rules you’ll want to follow to prevent the fish from falling apart on the grill.

There’s nothing worse than trying to cook salmon when it sticks to the grill and falls apart before you can get it on the platter. To prevent this problem we have four simple rules we follow each and every time we grill flaky fish.

  • First, make sure you buy skin-on salmon fillets. If you remove the skin before cooking, the fish will surely fall apart. The skin helps hold the flesh in place. Fish skin in a good thing!
  • Get your grill really hot before you start cooking. If you have a thermometer on your grill make sure it reaches about 500F before you begin. When using charcoal, most of the charcoal should be white before you start grilling. If your gas grill doesn’t have a thermometer, hold your hand a few inches above the grill and if you only last about 1 second, the grill is not enough.
  • Probably the most important step, clean your grill grate with a wire brush and generously grease the grates using long tongs and vegetable oil soaked paper towels. You can clean and grease the grates when you first turn on the gas grill, but make sure you grease it again just before adding the fish fillets. If you want to grease the grates three different times during the preheating process, all the better! Vegetable oil is your new best friend when it comes to grilling fish.
  • Finally, place the flesh side of the fish on the grill first with the skin side facing up. Grill the fish until it’s almost cooked through before turning. It should easily release from the grates once it has a good char. Once turned, you’ll only need a few minutes to finish it off, so don’t over-cook. Dry fish is not as good as juicy fish!

Grilled lemons are juicy lemons!

If you’ve never tried grilled lemons, you’ve been missing out! Grilled lemons are especially great with grilled fish. Once heated, all the juices of the lemon pour out with just a tiny squeeze. The bright and tangy flavor of a juicy lemon is icing on the cake when it comes to fish, and they make for a pretty presentation too! Enjoy