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Mediterranean Salmon Bulgur Bowls | dishingouthealth.com

Mediterranean Salmon Bulgur Bowls

Lemony caramelized salmon atop a zippy, veggie-studded bulgur salad brimming with fiber-rich whole grains and protein.
Course Entree
Cuisine American, Mediterranean
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings 4 servings
Calories 466kcal


  • 1 lb salmon sliced into 4 fillets
  • Juice of 1 lemon
  • 2 tbsp olive oil
  • 1 1/2 tbsp balsamic vinegar
  • 2 cloves garlic minced
  • 2 tsp smoked paprika
  • 1 tsp oregano
  • 1/4 tsp sea salt and black pepper
  • **Bulgur**
  • 1 cup bulgur
  • 2 cups vegetable broth
  • 2 tsp olive oil
  • 1 red bell pepper diced
  • 1 medium-sized zucchini diced
  • 2 cloves garlic minced
  • 2 tbsp fresh chopped parsley plus more for garnish
  • 1/4 cup feta cheese
  • Optional topping: 2% fat plain Greek yogurt arugula, lemon wedges


  • In a large bowl, combine lemon juice, oil, balsamic, garlic, smoked paprika, oregano, salt and pepper. Stir with a whisk. Add salmon fillets and marinate for 30 minutes, turning occasionally.
  • In the meantime, in a small saucepan, combine bulgur and broth. Bring to a boil; cover and simmer for 12-15 minutes, or until tender. Drain off excess liquid.
  • Heat 2 tsp olive oil in a large non-stick skillet over medium heat. Add zucchini and bell pepper; cook 5-6 minutes, or until tender. Add garlic and a dash of salt and pepper; cook 1 more minute. Stir in parsley and feta; remove from heat.
  • While the vegetables cook, heat a grill-pan over medium-high heat. Add salmon, skin down; cook 4-5 minutes and top with residual marinade from the bowl. Flip; cook 2-3 more minutes, or until medium-rare.
  • To serve, spoon bulgur mixture into a bowl or plate. Top with 1 salmon fillet and optional add-ins (arugula, fresh parsley, lemon, etc.)


Serving: 1g | Calories: 466kcal | Carbohydrates: 44g | Protein: 37g | Fat: 17g | Saturated Fat: 3.5g | Sodium: 360mg | Fiber: 7g | Sugar: 5g