Minty Bulgur Salad With Salmon and Cucumbers

Minty Bulgur Salad With Salmon and Cucumbers
With cucumbers, fresh mint, and sliced onion, this salad is light, crisp, and cool. Get the recipe. Photo: Marcus Nilsson
Hands On Time:
30 mins
Total Time:
30 mins
4 serves


  • 1 tablespoon plus 1 teaspoon olive oil

  • 1 pound piece skinless salmon fillet

  • kosher salt and black pepper

  • 1 cup bulgur

  • 2 Kirby cucumbers, halved lengthwise and thinly sliced

  • 1 cup fresh flat-leaf parsley leaves

  • ¼ cup torn fresh mint leaves

  • ½ small red onion, thinly sliced

  • 3 tablespoons fresh lemon juice


  1. Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat. Season the salmon with ¼ teaspoon each salt and pepper.

  2. Cook the salmon until opaque throughout, 4 to 6 minutes per side. Transfer to a plate and refrigerate until cool, about 15 minutes.

  3. Meanwhile, in a large bowl, combine the bulgur with 2 cups boiling water. Let stand until tender, about 25 minutes. Drain and return it to the bowl.

  4. Toss the bulgur with the cucumbers, parsley, mint, onion, lemon juice, remaining tablespoon of oil, ½ teaspoon salt, and ¼ teaspoon pepper.

  5. Using a fork, flake the salmon into large pieces. Gently fold it into the bulgur mixture.

Nutrition Facts (per serving)

380 Calories
14g Fat
35g Carbs
32g Protein
Nutrition Facts
Calories 380
% Daily Value *
Total Fat 14g 18%
Saturated Fat 2g 10%
Cholesterol 72mg 24%
Sodium 436mg 19%
Total Carbohydrate 35g 13%
Total Sugars 3g
Protein 32g
Calcium 87mg 7%
Iron 4mg 22%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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