Give a high-five for bulgur, Chef! Free from cholesterol, high in fibre & manganese but low in sodium, this grain ticks all the nutritional boxes. The best news is that it isn’t healthy over hearty, as you’ll see when you enjoy a mouthful of nutty bulgur loaded with charred corn, cucumber & mint. Top this with cayenne pepper-spiced trout, drizzle over minty yoghurt, and finish with toasted almonds.
Spicy Trout & Bulgur Salad
Spicy Trout & Bulgur Salad
with toasted almonds & charred corn
Hands on Time: 15 - 30 minutes
Overall Time: 25 - 40 minutes
Ingredients:
- Almonds
- Bulgur Wheat
- Cayenne Pepper
- Corn
- Cucumber
- Fish
- Fresh Mint
- Lemon Juice
- Low Fat Plain Yoghurt
- Rainbow Trout Fillet
- Rainbow Trout Fillets
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Paper Towel
BEGIN WITH BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 150ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.
YES, ALL THE ALMONDS
Place the almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
CHARRED CORN
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the corn until lightly charred, 3-4 minutes (shifting occasionally). Remove from the pan and set aside.
NOW, ABOUT THAT TROUT…
Return the pan to medium-high heat with a drizzle of oil. Pat the trout dry with paper towel and coat with the cayenne pepper (to taste). When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
LOAD IT UP WITH FLAVOUR
To a bowl, add the cooked bulgur, the charred corn, the diced cucumber, ½ the chopped mint, and seasoning. In a separate bowl, combine the yoghurt, the lemon juice (to taste), and the remaining mint. Loosen with water in 5ml increments until drizzle consistency and season.
ALL TOGETHER NOW
Plate up the loaded bulgur, top with the spicy trout, drizzle over the yoghurt dressing, and scatter over the toasted nuts.
Bulgur Wheat - 75ml
Almonds - 5g
Corn - 50g
Rainbow Trout Fillet - 1
Cayenne Pepper - 2,5ml
Cucumber - 50g
Fresh Mint - 3g
Low Fat Plain Yoghurt - 30ml
Lemon Juice - 10ml
BEGIN WITH BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 300ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.
YES, ALL THE ALMONDS
Place the almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
CHARRED CORN
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the corn until lightly charred, 3-4 minutes (shifting occasionally). Remove from the pan and set aside.
NOW, ABOUT THAT TROUT…
Return the pan to medium-high heat with a drizzle of oil. Pat the trout dry with paper towel and coat with the cayenne pepper (to taste). When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
LOAD IT UP WITH FLAVOUR
To a bowl, add the cooked bulgur, the charred corn, the diced cucumber, ½ the chopped mint, and seasoning. In a separate bowl, combine the yoghurt, the lemon juice (to taste), and the remaining mint. Loosen with water in 5ml increments until drizzle consistency and season.
ALL TOGETHER NOW
Plate up the loaded bulgur, top with the spicy trout, drizzle over the yoghurt dressing, and scatter over the toasted nuts.
Bulgur Wheat - 150ml
Almonds - 10g
Corn - 100g
Rainbow Trout Fillets - 2
Cayenne Pepper - 5ml
Cucumber - 100g
Fresh Mint - 5g
Low Fat Plain Yoghurt - 60ml
Lemon Juice - 20ml
BEGIN WITH BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 450ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 8-10 minutes. Drain if necessary, fluff with a fork, and set aside.
YES, ALL THE ALMONDS
Place the almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
CHARRED CORN
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the corn until lightly charred, 4-6 minutes (shifting occasionally). Remove from the pan and set aside.
NOW, ABOUT THAT TROUT…
Return the pan to medium-high heat with a drizzle of oil. Pat the trout dry with paper towel and coat with the cayenne pepper (to taste). When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
LOAD IT UP WITH FLAVOUR
To a bowl, add the cooked bulgur, the charred corn, the diced cucumber, ½ the chopped mint, and seasoning. In a separate bowl, combine the yoghurt, the lemon juice (to taste), and the remaining mint. Loosen with water in 5ml increments until drizzle consistency and season.
ALL TOGETHER NOW
Plate up the loaded bulgur, top with the spicy trout, drizzle over the yoghurt dressing, and scatter over the toasted nuts.
Bulgur Wheat - 225ml
Almonds - 15g
Corn - 150g
Rainbow Trout Fillets - 3
Cayenne Pepper - 7,5ml
Cucumber - 150g
Fresh Mint - 8g
Low Fat Plain Yoghurt - 90ml
Lemon Juice - 30ml
BEGIN WITH BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 600ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 8-10 minutes. Drain if necessary, fluff with a fork, and set aside.
YES, ALL THE ALMONDS
Place the almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
CHARRED CORN
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the corn until lightly charred, 4-6 minutes (shifting occasionally). Remove from the pan and set aside.
NOW, ABOUT THAT TROUT…
Return the pan to medium-high heat with a drizzle of oil. Pat the trout dry with paper towel and coat with the cayenne pepper (to taste). When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
LOAD IT UP WITH FLAVOUR
To a bowl, add the cooked bulgur, the charred corn, the diced cucumber, ½ the chopped mint, and seasoning. In a separate bowl, combine the yoghurt, the lemon juice (to taste), and the remaining mint. Loosen with water in 5ml increments until drizzle consistency and season.
ALL TOGETHER NOW
Plate up the loaded bulgur, top with the spicy trout, drizzle over the yoghurt dressing, and scatter over the toasted nuts.
Bulgur Wheat - 300ml
Almonds - 20g
Corn - 200g
Rainbow Trout Fillets - 4
Cayenne Pepper - 10ml
Cucumber - 200g
Fresh Mint - 10g
Low Fat Plain Yoghurt - 125ml
Lemon Juice - 40ml
Woolies Products in this dish
