Smoked trout & bulgur wheat salad

Very Healthy
Health score
100%
Smoked trout & bulgur wheat salad
10 min.
4
410kcal

Suggestions


If you're looking for a light, refreshing, and incredibly healthy dish, this Smoked Trout & Bulgur Wheat Salad is exactly what you need. With a perfect balance of protein, healthy fats, and fresh vegetables, this dish will not only satisfy your taste buds but also nourish your body. The smoked trout adds a rich, smoky flavor that pairs beautifully with the crisp, earthy bulgur wheat, while fresh herbs like parsley and mint elevate the taste to a whole new level.

This salad is so versatile — it can be served as a main course for a light lunch, a side dish to complement a larger meal, or even a delicious, nutritious dinner. The combination of vibrant tomatoes, crunchy spring onions, and creamy yogurt dressing creates a well-rounded, satisfying experience with every bite. Plus, it's quick and easy to prepare, ready in just 10 minutes, making it perfect for busy days when you want something healthy yet filling.

Not only is it packed with flavor, but it also boasts an impressive health score. Low in calories but high in nutritional value, this dish is a great option for anyone looking to stay fit without sacrificing taste. The Greek yogurt and dill dressing adds a creamy touch that complements the freshness of the ingredients, making each mouthful a delightful treat. So, grab your ingredients and whip up this wholesome salad today — you’ll love every bite!

Ingredients

  • 100 bulgur 
  •  juice of lemon 
  •  garlic clove crushed
  • tbsp olive oil extra virgin extra-virgin
  • servings tomatoes diced ripe halved deseeded
  •  spring onion finely sliced
  • 60 flat parsley roughly chopped
  • handful mint leaves fresh roughly chopped
  • 400 trout smoked
  • tbsp greek yogurt 
  • tsp optional: dill chopped

Equipment

  • bowl
  • whisk

Directions

  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.
  3. Pour the dressing in and stir to combine. Flake the trout into chunks discarding skin and bone. Gently fold into the salad.
  4. 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.

Nutrition Facts

Calories410kcal
Protein26.05%
Fat46.03%
Carbs27.92%

Properties

Glycemic Index
48.5
Glycemic Load
9.07
Inflammation Score
-10
Nutrition Score
36.575217039689%

Flavonoids

Eriodictyol
0.68mg
Hesperetin
1.19mg
Naringenin
1.33mg
Apigenin
32.39mg
Luteolin
0.31mg
Isorhamnetin
0.01mg
Kaempferol
0.56mg
Myricetin
2.49mg
Quercetin
2.44mg

Nutrients percent of daily need

Calories:410.36kcal
20.52%
Fat:21.52g
33.11%
Saturated Fat:3.23g
20.2%
Carbohydrates:29.37g
9.79%
Net Carbohydrates:21.7g
7.89%
Sugar:5.82g
6.46%
Cholesterol:58.56mg
19.52%
Sodium:80.56mg
3.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.41g
54.82%
Vitamin K:294.09µg
280.08%
Vitamin B12:7.87µg
131.15%
Manganese:1.9mg
95.02%
Vitamin C:51.08mg
61.91%
Vitamin A:2987.33IU
59.75%
Phosphorus:395.28mg
39.53%
Vitamin B3:7.17mg
35.83%
Vitamin B1:0.5mg
33.48%
Fiber:7.68g
30.71%
Potassium:1041.94mg
29.77%
Vitamin B2:0.45mg
26.73%
Vitamin D:3.9µg
26%
Vitamin B5:2.49mg
24.9%
Vitamin B6:0.48mg
24.05%
Magnesium:95.58mg
23.89%
Vitamin E:3.4mg
22.63%
Iron:3.88mg
21.55%
Copper:0.42mg
21.06%
Selenium:14.6µg
20.85%
Folate:80.74µg
20.18%
Calcium:117.36mg
11.74%
Zinc:1.75mg
11.65%