Don’t you hate it when someone says a meal takes 15 minutes, but that’s only if you disregard the hour spent cutting the thousand vegetables into teeny weeny pieces? Or the 15 minutes extra needed to heat up the oven. In the meantime, in your real time kitchen, kids are hungry and fighting and there you are reaching for another glass of wine.
Not this time.
This is a genuine 15 minute from fridge to plate meal. And Oh baby, this is good.
Actually – one small caveat. Salmon must be defrosted. OK. Now it’s a 15 minute meal. Well 14 minutes and 33 seconds if we are going to get picky. And when the kids are in the kitchen, those extra 27 seconds matter. A lot.
Salmon is one of my family’s favourite flavour of fish. Flavour? Maybe type of fish is better. Doesn’t matter. It’s so yummy. But it’s also expensive. So I have to be a bit creative when I cook up a salmon dish for my rather large and always hungry family. Because I’m a cheapskate, I always bulk it up with vegetables and grains to stretch it a little further. And it tastes good – of course.
This Salmon and Bulgar Wheat Stir Fry is a perfect example of when taste and budget come together in a seriously amazing dish. For the budget savvy of you, 1 lb of Salmon (I have used 1/2 lb and it works out good too) is all you need to serve 6 people.
Now don’t be shy, some of you may by asking “What the heck is bulgar Wheat”.
If you are not eating Bulgar Wheat, then you are missing out. Ok, I’m a little embarrassed to admit it, but I only tasted it for the first time about a month ago. Now I don’t know how I lived without it. You make it like you would cous cous. Pour boiling water over it and cover. Allow to soak for 10 minutes. Done. Add it to stir fry, salads or serve instead of rice. It has a slightly nutty flavour which really appeals to my kids.
What is Bulgar Wheat?
Bulgar Wheat is a Wholewheat grain – so it’s still full of all the good stuff and a step up from refined grains. It is a great source of plant protein but still contains gluten, so if you or your family members have a sensitivity to gluten, I recommend quinoa as a substitute.
One Cup of Bulgar Wheat has about:
8 grams of fiber
6 grams protein
0.5 grams fat
1 milligram manganese (55 % daily requirements)
58 milligrams magnesium (15 % daily requirements)
7 milligrams iron (10 % )
8 milligrams niacin (9 %)
0.2 milligrams vitamin B6 (8 %)
- 1lb raw Salmon
- 1 cup uncooked Bulgar Wheat
- 3 - 4 large Zucchini, sliced length ways (I work on ½ per person)
- 3 carrots, sliced length ways.
- Tamari (Salt reduced Soy Sauce) OPTIONAL
- Boil you kettle. In a heat proof bowl, pour boiling water over the uncooked bulgar wheat so that it is completely covered. Cover and leave for 10 minutes until water has absorbed. Drain excess water if needed after 10 minutes).
- Heat up your fry pan. Add sliced vegetables and cook for 2 -3 minutes until a little soft. Add salmon pieces and cover so that salmon can steam through.
- Add the cooked bulgar wheat to pan and stir through.
- Serve with a little Tamari sauce sprinkled on top.
- Serve hot or cold.
If you love Salmon, give these Salmon Cakes a try. My children Love them.