In Honor of Lent- Pan-Seared Salmon with Tabbouleh Salad and Baby Bok Choy

DSC_5824In honor of Lent for us crazy Catholics that can’t eat meat on Fridays or anyone who just wants to add more fish into their diet, this is a simple recipe for Pan-Seared Salmon with Tabbouleh or Tabouli Salad and sautéed Baby Bok Choy. Tabbouleh salad is a great topping for chicken and fish to salads and dips. It’s light and refreshing. I put it on everything and it’s so easy to make! Double the recipe and make a big batch of it to use for other recipes throughout the week. I love it so much I’ve even eaten it with a spoon! As for the Bok Choy, I know some greens seem a little intimidating to even try let alone cook, but if you’ve ever eaten Asian food I guarantee you’ve had Bok Choy and didn’t even know it. Bok Choy has its own unique taste, some people say its like cabbage, but I think it has an earthy taste and a great texture. Bok Choy has a tendency to get a little bitter if the stalks and leaves get too big so get Baby Bok Choy if you can find it, it’s a little sweeter. So, here’s everything you will need…

For Tabbouleh Salad:

Ingredients:

  • 2 bunches of flat leaf parsley-finely chopped
  • 6 spring onions or 1 small white onion-finely chopped
  •  3 lemons-juiced
  • 4 large tomatoes or a basket of small cherries (would make it even sweeter)
  • 5 tablespoons of extra virgin olive oil
  • 1 cup of Bulgur wheat or cracked wheat
  • 1 cup of boiling water
  • salt and pepper

To Prepare:

Add 1 cup of boiling water to 1 cup of Bulgur wheat in a small bowl. Place towel over the bowl so steam is unable to escape-set it aside to cool. Next chop parsley, onions, and tomatoes. In a separate bowl, juice lemons-make sure not to get any seeds in the juice. Pour lemon juice over mixture. Add olive oil, salt, pepper and mix. Pour all these ingredients on top of cooled Bulgur wheat and mix well.

Ingredients: This recipe should be 2-4 servings

  • 8-12oz of Skin less Wild Sockeye Salmon (is the best) or try to get at least wild salmon
  • 2-3 bunches of Baby Bok Choy
  • Extra Virgin Olive Oil
  • Salt and Pepper

Preparation:

In a medium-sized skillet, add 1 tablespoon of olive oil and add salmon. Cook on medium heat. Add salt and pepper to top of the fish. Let it cook for 10 minutes, it may take a little longer depending on the thickness of your filet. Keep an eye on it, it will cook fast and stick to your pan. Make sure to flip it half way or after 5 minutes. Watch the center of the fish, should be a light pink/salmon color and flakey when it’s done.

In a separate skillet, heat 1 tablespoon of olive oil on medium heat and add chopped Baby Bok Choy. (I usually cut it into 3 sections down the stalk, so it fits in the pan better and cooks a little quicker. Salt and Pepper. Make sure to stir every few minutes. Cooks in 8-10 minutes. Bok Choy will look a little clear or translucent when it’s done.

Add salmon and Bok Choy to plate. Spoon Tabbouleh Salad on top and enjoy! A glass of wine makes it even better unless of course that’s what you gave up for Lent! 🙂

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About Farm, Foodie and Fitness

Kelly Roberts is a Healthy Living Advocate. She is the owner and CEO of Beach Pilates and Wellness and Farm Foodie Fitness. She is a Certified Holistic Health Coach and received her training from the Institute of Integrative Nutrition in New York City. Fueled by passion, she founded her holistic health practice, Farm Foodie Fitness. She educates and teaches her clients and the community the life changing benefits of nutrition and living a healthy lifestyle. Her practice consists of corporate and private clients from all across the country. Kelly is also the owner of Pilates on the Beach in Ocean City, Maryland and Bethany Beach, Delaware. She offers classes out on the beach for locals and visitors from May to September. She is a Certified Pilates instructor by world renowned Body Arts and Science International. BASI Pilates ®. For the past ten years, she has specialized in Pre and Post-Natal, athletes, rehabilitation, and clients with chronic illness. Kelly also offers private one-on-one sessions, as well as semi-private sessions. Kelly first discovered Pilates twelve years ago after a serious car accident left her with debilitating back and neck pain. She incorporates the Pilates method into her teaching and daily practice to maintain movement, a healthy lifestyle, and to live pain free. Kelly holds a Bachelor of Arts in Communications from Salisbury University with a concentration in Mass Media. Her passion for nutrition and food lead her to Alissa Cohen, where she studied to become a Certified Raw Chef. She enjoys incorporating raw foods into her diet and sharing her knowledge with her clients, friends, and family. She offers private and group cooking classes, food demos, and has also been a private chef to a number of families. Also a Certified Master Gardener, she understands the importance of fresh, local foods, and knowing where your food comes from. Kelly offers gardening knowledge, advice, and hands on training through community gardens. She also teaches elementary children the benefits of nutrition and how growing your own food through edible school yards. Kelly is also a published author; her fiction novel, "The Road to Chianti" and her summer and winter cookbooks, "Farm Foodie Fitness Homegrown.” She has been featured in Mind Body Green, Charleston Home Magazine, and many other publications. Kelly recently released her first fitness DVD "Beach Pilates and Wellness, Pilates Mat Workout." She also has a successful health, nutrition, fitness, and organic gardening blog. Make sure to check it out! www.farmfoodieandfitness.com. When Kelly is not running businesses she's chasing her two little ones. Contact Kelly to book seminars, demonstrations, book signings, or speaking engagements.

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