Fish Tabbouleh

Fish Tabbouleh is a refreshing twist on the traditional Lebanese salad, incorporating delicate pieces of grilled fish for a delightful seafood experience. This vibrant dish combines fresh herbs, tangy lemon, and fluffy bulgur, making it both nutritious and satisfying.

Ingredients

• Bulgur wheat - 100 grams
• Water - 250 ml
• Fresh parsley - 30 grams, finely chopped
• Fresh mint - 15 grams, finely chopped
• Tomato - 1 medium, diced
• Cucumber - 1 small, diced
• Red onion - 1/4, finely chopped
• Lemon juice - 30 ml
• Olive oil - 30 ml
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• White fish fillets (e.g., cod or tilapia) - 200 grams
• Garlic - 1 clove, minced
• Paprika - 1/2 teaspoon

Steps

1. In a pot, bring 250 ml of water to a boil. Add 100 grams of bulgur wheat, stir, cover, and remove from heat. Let it sit for 15 minutes to absorb the water.
2. While the bulgur is soaking, prepare the fish. Season 200 grams of fish fillets with salt, pepper, paprika, and minced garlic.
3. Heat a non-stick skillet over medium heat and add 15 ml of olive oil. Cook the fish fillets for about 3-4 minutes on each side until they are cooked through and flaky. Remove from heat and let them cool slightly before flaking into bite-sized pieces.
4. In a large bowl, combine the soaked bulgur, chopped parsley, chopped mint, diced tomato, diced cucumber, and finely chopped red onion.
5. In a small bowl, whisk together 15 ml of olive oil and 30 ml of lemon juice. Pour the dressing over the salad mixture and toss well to combine.
6. Gently fold in the flaked fish into the tabbouleh mixture. Adjust seasoning with more salt and pepper if needed.
7. Serve chilled or at room temperature, garnished with extra herbs if desired.

Nutrition

• Calories: 400
• Protein: 25 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 60 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• High in fiber from bulgur and vegetables, aiding digestion.

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