Turmeric-Glazed Salmon and Bulgur Skillet

Turmeric-Glazed Salmon and Bulgur Skillet is a delicious, healthy meal that comes together in one pan. Perfect for weeknight cooking and sure to become a family favorite. Firstly, I'd like to confess my (completely unbiased) adoration and appreciation for one-skillet dinners like this. Because after a full day of recipe testing and shooting, if I can assemble a full meal with only having to wash ONE PAN afterwards, I hit the jackpot.

This Turmeric-Glazed Salmon and Bulgur Skillet is packed with good-for-you nutrients including omega-3 fatty acids, fiber, antioxidants, and anti-inflammatory-rich spices. It comes together in right under one hour and will certainly win the approval of any hungry dinner guest at the table.

Which is the Best Salmon to Eat?

When it comes to selecting the right salmon, I recommend talking to your local fishmonger—or the person behind the fish counter at your local grocery store—to find out what's best. Most often, this will depend on where you live (for example, folks on the west coast will likely have different options than those landlocked in the midwest), and the time of year. During summer months when wild salmon is in season, this is certainly the way to go. However, if all that is available is farm-raised, look for the phrase "sustainably-farmed" on the label, which is generally a more responsible and environmentally-sound way to control overfishing.

Thankfully, there are plenty of sustainable Atlantic salmon varieties available, but it can take some research to identify them since labeling can be inconsistent. Seek up-to-date information on sustainability of salmon (or any fish) by looking it up in the Monterey Bay Aquarium’s Seafood Watch Program.

How to Cook Salmon:

The trick to cooking moist and flaky salmon is to only cook it on ONE side for most of the way. Start the salmon skin-side down over medium-high heat and don't flip it until it's cooked about halfway through and the skin releases from the pan on its own. If the skin sticks to the pan, it likely needs more time. After the salmon is flipped, let the residual heat help cook it the remainder of the way without aggressively searing the more tender flesh.

Something to note, however, is that farmed fish is fattier than wild-caught, which helps it stay juicy. If cooking with wild-caught salmon fillets (which are typically both thinner and leaner), cook time may decrease by up to 2 or 3 minutes.

How to Cook Bulgur Wheat:

Bulgur is a nutritious and fast-cooking whole grain that works as a great replacement for rice or quinoa. You can choose to cook it in either water or broth for more flavor. In terms of brands, I like both Bob's Red Mill and Whole Foods 365 brand, which both cook in about 10 to 12 minutes.

Lastly, this flavorful skillet is topped with a refreshing cucumber-mint salad for cooling crunch. Additionally, you can add rounds of thinly sliced orange for garnish.Give this recipe a try and be sure to tag #dishingouthealth on Instagram so I can see your beautiful creations!

More One-Pan Dinners:

One Pan Moroccan Quinoa

Lemon Pepper Shrimp and Orzo

Harissa Shrimp and Feta Orzo

Turmeric-Glazed Salmon and Bulgur Skillet

Turmeric-Glazed Salmon and Bulgur Skillet is a delicious, healthy meal that comes together in one pan.

5 from 3 votes

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Course: Entree

Cuisine: American

Prep Time: 30 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 50 minutes minutes

Servings: 4

Author: Jamie Vespa MS, RD

Ingredients

• ▢ 4 6-oz. skin-on salmon fillets
• ▢ 1 tsp. kosher salt divided
• ▢ 1 tsp. orange zest plus 4 Tbsp. fresh orange juice, divided
• ▢ 2 Tbsp. honey
• ▢ 2 tsp. ground turmeric
• ▢ ¾ tsp. freshly ground black pepper
• ▢ 1 tsp. Dijon mustard
• ▢ 1 tsp. toasted sesame oil
• ▢ ½ cup fresh mint leaves
• ▢ ½ cup thinly sliced English cucumber
• ▢ 2 Tbsp. thinly sliced shallot
• ▢ 1-2 Tbsp. sliced almonds
• ▢ 2 Tbsp. extra-virgin olive oil divided
• ▢ 1 cup dry bulgur wheat
• ▢ 3 cups lower-sodium vegetable broth
• ▢ Optional garnish: thinly sliced orange

Instructions

• Season salmon fillets with ½ tsp. of the salt and place on a shallow plate or wide-rimmed bowl.
• Prepare turmeric glaze by combining 3 Tbsp. of the orange juice, honey, turmeric, black pepper, mustard, sesame oil, and ¼ tsp. salt in a small bowl. Spoon half of the mixture over salmon (reserve remaining) and let salmon sit at room temperature for 30 minutes.
• While salmon marinates, prepare cucumber-mint salad by combining mint, cucumber, shallots, almonds, remaining 1 Tbsp. orange juice, and 1 Tbsp. olive oil in a small bowl. Set aside.
• Heat remaining 1 Tbsp. olive oil in a large skillet over medium-high. Cook salmon, skin side down, undisturbed, until salmon skin is crisped and browned, 3–4 minutes. Gently turn fillets and cook until salmon is just opaque at the center, 1–2 minutes for medium rare. Transfer to a plate.
• Add bulgur to skillet; cook, stirring often, until fragrant and toasted, about 1-2 minutes. Add broth and bring mixture to a boil; reduce to a simmer and cook until most liquid is absorbed, about 10-12 minutes. Stir in orange zest and remaining ¼ tsp. salt. Nestle salmon fillets back into skillet with bulgur and spoon remaining turmeric glaze over salmon. Cook 2 additional minutes.
• Remove from heat and spoon cucumber-mint salad overtop. Garnish with orange slices, if desired.

Tried this Recipe? Tag me on Instagram!Mention @dishingouthealth or tag #dishingouthealth!