Salmon, Avocado, Bulgur & Egg Bowl

HomeRecipesDietDairy FreeSalmon, Avocado, Bulgur & Egg Bowl

Total Time: 30 min

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Cook Time: 20 min

Prep Time: 10 min

Nutrition Facts

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Nutrition information
per serving

Calories 520

Total Fat 26g

Saturated Fat 4.5g

Trans Fat 0g

Polyunsaturated Fat 7g

Monounsaturated Fat 12g

Cholesterol 285mg

Sodium 450mg

Total Carbs 26g

Dietary Fiber 8g

Total Sugars 1g

Protein 47g

Potassium 1373mg

Vitamin A 125 mcg; Vitamin C 17 mg; Calcium 96 mg; Iron 4 mg; Vitamin D 11 mcg; Folate 145 mcg; Omega 3 Fatty Acid 3.96 g

% Daily Value*: Vitamin A 15%; Vitamin C 20%; Calcium 8%; Iron 20%; Vitamin D 60%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Seared salmon and Fresh California Avocado are the stars of this grain bowl that also features a base of seasoned bulgur studded with scrambled egg. Great taste is only half the story as this bowl packs a nutrient punch with key nutrients including 100% of your daily needs for an excellent source of vitamins B6 (100% DV/1.7 mg) and B5 (100% DV/5mg), along with vitamin B12 (200% DV/4.8 mcg). You also get 29% DV dietary fiber, 20% DV vitamin C, 60% DV vitamin D 70% DV/85mcg vitamin K, 20% DV iron, 30% DV potassium and 94% DV protein.

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Serves: 1

Ingredients
Instructions

1/2 cup cooked bulgur, (made from about 3 tablespoons dry bulgur) 1 egg 1/8 tsp. garlic, minced 2 green onions, sliced 1/3 ripe, Fresh California Avocado, peeled, seeded and sliced 1/2 lime, juiced 5 oz. salmon fillet, ahi tuna steak or other fish, seared (optional) 1/8 tsp. sea salt, plus additional to taste 1/8 tsp. pepper, plus additional to taste 1/2 tsp. olive oil 1 Tbsp. cilantro, or basil, chopped sriracha, or other hot sauce for topping (optional)

Cook bulgur according to package directions.
Heat a small non-stick skillet over low heat and scramble egg to desired doneness. Stir egg and garlic into cooked, drained bulgur.
Heat a flat top grill or sauté pan to medium heat. Season the salmon on all sides with salt and pepper and coat the cooking surface with olive oil. Add salmon to pan and sear to your liking, about 1 minute per side for rare and about 3 minutes per side to cook through, depending on the thickness of the fish. Let rest for 2 minutes then slice.
Assemble bowl with cooked bulgur and egg mixture, green onions and sliced avocado. Squeeze lime juice on avocado slices add salt and pepper to taste. Top with sliced salmon. Garnish with chopped cilantro or basil and serve with sriracha or other hot sauce if desired.

Serving Suggestion: Sprinkle black and white sesame seeds or drizzle toasted sesame seed oil over top of the bowl before serving.

Variation: Try raw, sushi-grade fresh ahi tuna, cubed, instead of the seared fish.

Beverage Pairing: Serve with a glass of tea or sparling water for lunch and a glass of wine for dinner.

*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.