Wash and dry all fresh produce.
1. Macerate the strawberries
- Remove the green hulls from the strawberries; coarsely chop enough strawberries to measure 1/2 cup (1 cup).
In a medium bowl, combine the strawberries, balsamic vinegar, and 1 teaspoon (2 tsp) sugar, if using. Season with salt and pepper and toss to coat. Let stand, stirring occasionally, while you prepare the rest of the meal.
2. Cook the bulgur
In a small sauce pot, combine the bulgur and 2 cups (4 cups) lightly salted water. Bring to a boil, reduce to a simmer, cover, and cook until tender, about 12 minutes. Drain off any excess liquid and fluff with a fork. Stir in the peas and arugula, in batches if needed, and season to taste with salt and pepper.
While the bulgur cooks, prepare the seafood.
3. Prep and cook the seafood
For the salmon or halibut:
- Pat the fish dry with a paper towel; season generously with salt and pepper.
In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Working in batches if needed, add the fish (skin side down for the salmon) and cook until lightly browned (and the salmon skin is crisp), 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes. Transfer to a plate. Add more oil between batches if needed.
For the scallops:
- Pat the scallops dry with a paper towel; season lightly with salt.
In a large frying pan over high heat, warm 2 to 3 teaspoons oil until hot but not smoking. Working in batches if needed, add the scallops and cook without turning until golden brown on one side and starting to turn opaque, 2 to 4 minutes. Turn and continue cooking for about 30 seconds for translucent or 1 to 2 minutes for opaque. Transfer to a plate. add more oil between batches if needed.
Transfer the bulgur salad to individual plates, top with the seafood, and garnish with the strawberries.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (428g)|
|Recipe Makes: 2 Servings|
|Calories from Fat: 84 (12%)|
|Amt Per Serving||% DV|
|Total Fat 9.3g||12 %|
|Saturated Fat 1.5g||8 %|
|Monounsaturated Fat 2.3g|
|Polyunsanturated Fat 3.7g|
|Cholesterol 112.8mg||35 %|
|Sodium 168.2mg||6 %|
|Potassium 1359.2mg||36 %|
|Total Carbohydrate 96.5g||28 %|
|Dietary Fiber 24.1g||96 %|
|Sugars, other 72.4g|
|Protein 60.3g||86 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 694
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
There are no reviews yet. Be the first!