Loading...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.
Grilled Mediterranean Salmon with Broccoli Rice Tabbouleh
Total Time:
55min
Cook Time:
15min
Prep Time:
40min
Nutritional Highlights (per serving)
390
Calories
24
g
Total Fat
15
g
Total Carbs
30
g
Protein
70
mg
Cholesterol
Ingredients
Serves:
4
| Dressing | ||
| 1/4 | cup | lemon juice, fresh |
| 3 | Tbsp. | olive oil |
| 1/8 | tsp. | garlic powder |
| 1/8 | tsp. | sea salt |
| 1/8 | tsp. | pepper |
| Salad | ||
| 2 | cups | packaged broccoli rice, or 3.5 cups broccoli florets |
| 1/2 | cup | Italian parsley leaves, packed |
| 1/4 | cup | red onion, minced |
| 2 | cups | Roma tomatoes, diced |
| 1 | cup | English cucumber, (seedless), unpeeled and diced |
| 1 | ripe, Fresh California Avocado, peeled, seeded and diced | |
| Salmon | ||
| 1 | wild salmon, fillet, cut into 4 pieces | |
| 1 | Tbsp. | Italian seasoning herb mix, (no salt) |
| 1/8 | tsp. | sea salt |
| 1/8 | tsp. | pepper |
As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados
Instructions
Dressing
- Whisk together dressing ingredients and set aside.
Salad
- If using broccoli florets. Place them in the bowl of a food processor and pulse until the broccoli resembles rice. Do not over process.
- Transfer broccoli rice into a large mixing bowl.
- Place the parsley leaves into the food processor and pulse until it is minced well.
- Place the parsley into the bowl with the broccoli rice.
- Add the onion, tomatoes, and cucumbers to broccoli rice.
- Pour dressing over salad, and toss to combine.
- Add the avocado and toss lightly.
Salmon
- Heat a grill to 400 degrees or high heat, and spray the grill rack with cooking.
- Mix the herb mix, salt and pepper together in a small bowl.
- Rub the herb mixture over each piece of salmon, coating it evenly.
- Grill the salmon, skin-side down, until it flakes apart easily, and it is opaque inside, about 10-15 minutes for a 1-inch thick fillet.
Serving Suggestion: Portion the salad onto 4 plates or large bowls, and serve with a piece of salmon on top.
Beverage Pairing: White or red wine, or ice water with lemon and basil.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
NUTRITION INFORMATION
PER SERVING
Calories 390
Total Fat 24 g
Trans Fat 0 g
Saturated Fat 3.5 g
Monounsaturated Fat 14 g
Polyunsaturated Fat 5 g
Total Carbs 15 g
Dietary Fiber 6 g
Total Sugar 5 g
Protein 30 g
Cholesterol 70 mg
Sodium 240 mg
Potassium 1396 mg
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%
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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