Roasted Pepper Bulgur with Fennel-Spiced Salmon: Nutrition Meets Flavor
Savor a heart-healthy dinner of fennel-spiced salmon paired with roasted pepper bulgur, rich in protein and Mediterranean flavor.
Roasted Pepper Bulgur with Fennel-Spiced Salmon: A Mediterranean Delight
Bringing Mediterranean flavors to your weeknight table, roasted pepper bulgur with fennel-spiced salmon delivers a nourishing, protein-rich meal loaded with color, crunch, and aromatic spices. Designed for both convenience and nutrition, this dish combines quick-cooking bulgur wheat, charred bell peppers, tangy marinade, and omega-3 packed salmon fillets. Read on for a step-by-step guide, nutrition info, expert tips, and answers to common questions about this vibrant recipe.
Why Choose Salmon and Bulgur?
- Salmon is an oily fish high in protein, heart-healthy omega-3s, and vitamin D.
- Bulgur, a whole grain made from cracked wheat, offers dietary fiber, plant-based protein, and a nutty taste.
- Roasted peppers, arugula, and scallions add vitamins, antioxidants, and visual appeal.
Ingredients
| Ingredient | Amount |
|---|---|
| Red bulgur (medium grind) | 1 cup |
| Boiling water | 1 1/2 cups |
| Red wine vinegar | 3 1/2 Tbsp |
| Olive oil | 4 Tbsp (divided) |
| Kosher salt | As needed |
| Black pepper | As needed |
| Scallions | 2 (whites and greens separated) |
| Mini sweet peppers | 10, halved and seeded |
| Salmon fillets | 4 (5–6 oz each) |
| Ground fennel seed | 1 1/2 tsp |
| Ground cumin | 3/4 tsp |
| Baby arugula | 2 cups (packed) |
Step-by-Step Preparation
1. Prepare the Bulgur
- Place bulgur in a heatproof bowl.
- Add boiling water, cover, and allow to sit for 30 minutes until water is absorbed.
- Drain any excess liquid as needed.
2. Make the Marinade & Dressing
- In a large bowl, whisk together: red wine vinegar, 3.5 tablespoons olive oil, 1/2 teaspoon salt, 1/4 teaspoon pepper.
- Stir in scallion whites and let sit for added flavor.
3. Roast the Peppers
- Heat broiler to high, positioning oven rack about 4 inches from heat.
- Toss mini sweet peppers with 0.5 tablespoons olive oil and 1/4 teaspoon salt.
- Arrange cut sides down on a rimmed baking sheet.
- Broil 4–9 minutes until peppers are charred and slightly tender.
- Transfer to a cutting board and roughly chop into 1/2-inch pieces.
- Fold the pepper pieces into the marinade dressing.
- Reduce oven temperature to 450°F for the next steps.
4. Roast the Salmon
- Line a baking sheet with foil for easy cleanup.
- Place salmon fillets skin-side down and season with a mix of fennel, cumin, and salt.
- Roast in oven at 450°F for 14–16 minutes, until the fish is opaque and flakes easily with a fork.
5. Assemble & Serve
- Add cooked bulgur to the marinated pepper mixture and toss gently.
- Fold in baby arugula and scallion greens for color and a peppery kick.
- Plate bulgur salad and top with roasted salmon fillets.
- Serve immediately for optimal freshness and texture.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 510 |
| Total Fat | 20.5g |
| Saturated Fat | 3.5g |
| Cholesterol | 80mg |
| Sodium | 573mg |
| Carbohydrates | 41g |
| Fiber | 1g |
| Sugar | 2g (0g added) |
| Protein | 39g |
What others are reading
Expert Tips for Salmon & Bulgur
- Choose wild-caught salmon for a pronounced flavor and more omega-3 fatty acids, as well as environmental sustainability.
- Medium-grind bulgur cooks quickly and yields a light yet slightly chewy texture; look for it in the grains aisle.
- Marinate scallion whites in the dressing for deeper, mellow onion flavor without harshness.
- Roast peppers until charred for a smoky undertone, enhancing sweetness.
- Don’t overcook the salmon—remove from oven as soon as it flakes with a fork to retain moisture.
Ingredient Substitutes & Variations
- Bulgur: Try whole wheat couscous, quinoa, or brown rice if bulgur isn’t available.
- Peppers: Bell peppers or jarred roasted peppers are good alternatives for convenience.
- Greens: Baby spinach or watercress can replace arugula.
- Fish: Substitute with skinless trout or cod fillets, adjusting cook time as needed.
Meal Prep & Storage Advice
- Cook bulgur and roast peppers ahead—store in airtight containers for up to 2 days.
- Leftover roasted salmon can be refrigerated and flaked over salads or added to wraps.
- Keep dressing separate if you plan to meal-prep, tossing all ingredients together before serving for fresh texture.
Health Benefits: Mediterranean Diet at Its Best
This recipe brings together many key principles of the Mediterranean diet, recognized for its association with heart health, weight management, and longevity:
- Rich in healthy fats (olive oil, salmon)
- Whole grains (bulgur) boost fiber intake for digestion and satiety
- Antioxidants (peppers, greens) help fight inflammation
- Lean protein from fish supports muscle and metabolic health
Serving Suggestions
- Pair with a crisp, lemony salad for added freshness.
- Offer crusty whole grain bread or pita as a side.
- Add a dollop of Greek yogurt or hummus for creaminess.
- Garnish with fresh parsley, mint, or a sprinkle of feta cheese.
- Serve with lemon wedges for a zesty finish.
Frequently Asked Questions (FAQs)
Q: Can I use pre-cooked or jarred roasted peppers?
A: Yes. Jarred roasted peppers save time and can be substituted for freshly broiled peppers without a major change in flavor or texture, though freshly roasted bring more smokiness.
Q: Is bulgur gluten-free?
A: No, bulgur is made from wheat and contains gluten. For gluten-free options, try quinoa or brown rice as a substitute.
Q: What if my salmon fillets are thinner or thicker?
A: Adjust roasting time. Thinner fillets may take 10–12 minutes, while thicker ones might need closer to 18 minutes. Check for opaque flesh that flakes easily.
Q: Can I grill the salmon instead of roasting?
A: Yes. Grill salmon fillets over medium-high heat for 4–5 minutes per side, after seasoning with fennel and cumin.
Q: Is this meal suitable for meal prepping?
A: Absolutely. Cook components ahead and keep salmon, bulgur mixture, and dressing separate. Combine right before eating for best texture.
Q: How do I make this dish dairy-free?
A: The main recipe is dairy-free. If using any add-ins like feta or yogurt, choose non-dairy versions or omit entirely.
Quick Comparison: Salmon Bulgur Bowl Variations
| Feature | Original Recipe | Mediterranean Variation | Middle Eastern Variation |
|---|---|---|---|
| Main Grain | Bulgur | Bulgur | Bulgur |
| Vegetables | Roasted sweet peppers, arugula, scallions | Bell peppers, zucchini, parsley, feta | Cauliflower, onion, herbs, pomegranate |
| Salmon Prep | Fennel & cumin-roasted | Lemon-marinated, grilled | Cumin, coriander, sumac-roasted |
| Dressing | Red wine vinegar, olive oil | Balsamic, olive oil | Lemon, olive oil, sumac |
| Garnishes | Scallion greens | Greek yogurt, lemon | Pomegranate seeds, herbs |
Final Thoughts: Satisfying, Balanced, and Flavorful
Whether for a weeknight family meal or a special occasion, roasted pepper bulgur with fennel-spiced salmon checks all the boxes for taste, nutrition, and ease. Inspired by Mediterranean traditions, this dish invites creativity—experiment with grains, greens, and spices, or try grilling the fish for a summer twist. High-protein salmon, whole grains, and a rainbow of vegetables mean each serving supports heart health and energy, while rich spices bring a memorable flavor experience. Try it as written or add your personal touch for a meal that’s as nourishing as it is delicious.
References
- https://www.prevention.com/food-nutrition/a61949653/roasted-pepper-bulgur-with-fennel-spiced-salmon-recipe/
- https://dishingouthealth.com/mediterranean-salmon-bulgur-bowls/
- https://cooktoria.com/salmon-in-roasted-pepper-sauce/
- https://seasonsinthekitchen.com/middle-eastern-salmon-salad/
- https://www.prevention.com/food-nutrition/recipes/a45122622/tomato-and-charred-pepper-farro-salad-recipe/
- https://www.prevention.com/food-nutrition/recipes/a20520817/grilled-salmon-with-citrus-salsa-0/
- https://baketotheroots.de/salmon-with-roasted-pepper-quinoa-salad/
- https://osteoporosis.ca/recipes/salmon-with-lemony-greens-bulgur-and-beans/
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