RECIPES

Salmon, Avocado, Bulgur & Egg Bowl

1 Star2 Stars3 Stars4 Stars5 Stars (1)Loading... Read Comments

Total Time:

30min

Cook Time:

20min

Prep Time:

10min

Nutritional Highlights (per serving)

See Full

520
Calories
26 g
Total Fat
8 g
Dietary Fiber
47 g
Protein
26 g
Total Carbs
 Salmon, Avocado, Bulgur & Egg Bowl

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.

Ingredients

Serves: 1
1/2  cup  cooked bulgur, (made from about 3 tablespoons dry bulgur)
  egg
1/8  tsp.  garlic, minced
  green onions, sliced
1/3    ripe, Fresh California Avocado, peeled, seeded and sliced
1/2    lime, juiced
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
Tbsp.  cilantro, or basil, chopped
    sriracha, or other hot sauce for topping (optional)

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Cook bulgur according to package directions.
  2. Heat a small non-stick skillet over low heat and scramble egg to desired doneness. Stir egg and garlic into cooked, drained bulgur.
  3. 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.
  4. 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.

NUTRITION INFORMATION
PER SERVING
Calories 520
Total Fat 26 g
Trans Fat 0 g
Saturated Fat 4.5 g
Unsaturated Fat 12 g
Polyunsaturated Fat 7 mg
Dietary Fiber 8 g
Protein 47 g
Total Carbs 26 g
Cholesterol 285 mg
Sodium 450 mg
Potassium 1373 mg
Total Sugar 1 g

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%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Katie Ferraro

Katie Ferraro, MPH, RDN, CDE is a Registered Dietitian and diabetes educator specializing in child and family nutrition. She is a media spokesperson and an assistant clinical professor of nutrition at the University of San Diego and the University of California, San Francisco. Katie is the author of a number of nutrition books, the mom of seven small children, and a firm believer that good food fuels strong families!

Katie is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization..

Read All Posts

Comments

Other categories