Lemon Mint Tabouli with Pan-Seared Salmon

Lemon Mint Tabouli with Pan-Seared Salmon

A salmon for all seasons! This powerhouse fish, rich in omega-3 fatty acids, beautifully accompanies minty tabouli for a dinner that’s delicious rain or shine. Bulgur, a fiber-rich hearty whole grain is sure to become a healthy pantry staple. You’ll want to make extra tabouli to take to lunch all week long. 

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Serves: 4


  • ¾ cup uncooked bulgur

  • 4 Tbsps extra virgin olive oil

  • 1 lemon, zested and juiced

  • ¼ tsp sea salt

  • 1 tsp black pepper

  • 2 cloves garlic, minced

  • 1½ cups fresh mint, finely chopped

  • 4 stalks green onion, finely chopped

  • 1 cup ripe tomato, ¼-inch diced

  • 1 pound salmon filets, skin-on and cut into 4 portions

  • ½ tsp freshly ground black pepper

  •  ½ cup curly parsley, finely chopped



  1. Place bulgur in a small bowl and add ¾ cup boiling water. Cover with plastic wrap and set aside for 30 minutes. Fluff with a fork after the water is completely absorbed.

  2. In a large mixing bowl, combine 2 Tbsps olive oil, lemon zest, lemon juice, salt and ½ tsp black pepper. Stir in garlic, parsley, mint, onion and tomato. Add bulgur and mix well.

  3. Season flesh side of salmon filet with ½ tsp pepper. Heat 2 Tbsps olive oil in a large nonstick sauté pan over medium-high heat.

  4. Add fillets flesh side down and sear for 4 minutes. Then turn over and cook another 4 minutes until fish is barely translucent in the center. Serve over the tabouli.

Per serving: 393 calories, 31g protein, 32g carbohydrate, 18g fat (3g sat, 10g mono), 11g fiber, 253mg sodium

Seasoned Cook
Cooking time for fish varies, but about 6 to 8 minutes per inch of thickness is standard. To test doneness, press the flesh gently and look for flaking. Remove from heat when the center is still a bit shiny, as it will continue cooking off the heat.