RECIPES

Grilled Mediterranean Salmon with Broccoli Rice Tabbouleh

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Total Time:

55min

Cook Time:

15min

Prep Time:

40min

Nutritional Highlights (per serving)

See Full

390
Calories
24 g
Total Fat
6 g
Dietary Fiber
30 g
Protein
15 g
Total Carbs
 Grilled Mediterranean Salmon with Broccoli Rice Tabbouleh

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.

Ingredients

Serves: 4
    Dressing
1/4  cup  lemon juice, fresh
Tbsp.  olive oil
1/8  tsp.  garlic powder
1/8  tsp.  sea salt
1/8  tsp.  pepper
    Salad
cups  packaged broccoli rice, or 3.5 cups broccoli florets
1/2  cup  Italian parsley leaves, packed
1/4  cup  red onion, minced
cups  Roma tomatoes, diced
cup  English cucumber, (seedless), unpeeled and diced
  ripe, Fresh California Avocado, peeled, seeded and diced
    Salmon
  wild salmon, fillet, cut into 4 pieces
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

  1. Whisk together dressing ingredients and set aside.

Salad

  1. If using broccoli florets. Place them in the bowl of a food processor and pulse until the broccoli resembles rice. Do not over process.
  2. Transfer broccoli rice into a large mixing bowl.
  3. Place the parsley leaves into the food processor and pulse until it is minced well.
  4. Place the parsley into the bowl with the broccoli rice.
  5. Add the onion, tomatoes, and cucumbers to broccoli rice.
  6. Pour dressing over salad, and toss to combine.
  7. Add the avocado and toss lightly.

Salmon

  1. Heat a grill to 400 degrees or high heat, and spray the grill rack with cooking.
  2. Mix the herb mix, salt and pepper together in a small bowl.
  3. Rub the herb mixture over each piece of salmon, coating it evenly.
  4. 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
Unsaturated Fat 14 g
Polyunsaturated Fat 5 mg
Dietary Fiber 6 g
Protein 30 g
Total Carbs 15 g
Cholesterol 70 mg
Sodium 240 mg
Potassium 1396 mg
Total Sugar 5 g

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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