Chilled Salmon and Tabbouleh

Makes: 4 servings Prep: 25 mins Cook: 8 mins Chill: 2 hrs to 24 hrs Stand: 1 hr Serving Size: 1 cup Carb Grams Per Serving: 22

Ingredients 1 pound fresh or frozen skinless salmon fillets 1 cup water teaspoon salt teaspoon ground black pepper 2 cloves garlic, minced 1 teaspoon finely shredded lemon peel 1 cups water cup bulgur 1/3 cup lemon juice 2 tablespoons olive oil 1 cup grape tomatoes or cherry tomatoes, halved 1 cup frozen artichoke hearts, thawed, drained, and coarsely chopped 1 cup chopped seeded cucumber cup snipped fresh Italian (flat-leaf) parsley cup snipped fresh mint 2 green onions, thinly sliced


  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. In a large skillet, bring the 1 cup water to boiling. Add salmon in a single layer. Simmer, covered, for 8 to 10 minutes or until fish flakes easily when tested with a fork. Using a slotted spatula, carefully transfer fish to a platter. Sprinkle all sides of the fish with teaspoon of the salt and 1/8 teaspoon of the pepper. In a small bowl, combine garlic and lemon peel; sprinkle evenly over one side of each fish fillet, pressing in with your fingers. Cover and chill salmon for 2 to 24 hours.
  2. Meanwhile, in a large bowl, combine the 1 cups water and the bulgur. Let stand for 1 hour. Drain bulgur through a fine-mesh sieve, using a large spoon to press out any excess water.
  3. In the same large bowl, whisk together lemon juice, oil, the remaining teaspoon salt, and the remaining 1/8 teaspoon pepper. Add drained bulgur, tomatoes, artichoke hearts, cucumber, parsley, mint, and green onions. Toss to combine. Coarsely break salmon into chunks and gently toss into mixture. Cover and chill for 2 to 24 hours.
  4. To serve, divide salmon-bulgur mixture among four serving plates.

Nutrition Facts Per Serving 393 cal., 22 g total fat (4 g sat. fat), 62 mg chol., 390 mg sodium, 22 g carb. (6 g fiber, 3 g sugars), 27 g pro. Diabetic Exchanges Lean Meat (d.e): 3; Vegetables (d.e): 1; Starch (d.e): 1; Fat (d.e): 3

Source (n.d.) Diabetic Living. Chilled Salmon and Tabbouleh. Retrieved from