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Mediterranean Salmon

Serves 2

mediterranean salmon.PNG


10g organic butter or coconut oil

2 cloves garlic, chopped finely

1 red onion, chopped finely

1 tin (400g) chopped tomatoes

½ pt chicken stock (see recipe)

125g bulgar wheat

Salt and pepper

2 salmon fillets (around 150g each)

Handful fresh coriander, chopped finely

Wedge lemon to garnish


  • Preheat oven to 150˚C.

  • In a large pan, melt one third of the butter or oil over a medium heat and cook the garlic and onion until softened. Add the tomatoes and cook for 5 minutes. Add the stock and continue to cook.

  • Meanwhile, melt half of the remaining butter or oil in a frying pan over a medium heat. Gently fry the bulgar wheat for one minute. Pour the bulgar wheat into an overproof dish. Add the mixture from the large pan and stir well. Season well with salt and pepper. Cook in the oven for 15 minutes.

  • Meanwhile, heat a skillet over a medium temperature. Melt the remaining butter or oil and fry the salmon for 8-10 minutes turning half way. When the flesh is a pale pink all the way through, remove from the heat.

  • Remove the bulgar wheat mixture from the oven. Stir in the coriander.

  • To serve, spoon half of the bulgar wheat mixture onto a plate. Add the cooked salmon and garnish with a wedge of lemon.

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