Low GI Bulgur Wheat Salad with Pan-Fried Fish

  • Bulgur wheat is a low GI (48) carbohydrate, and so is ideal for diabetics.


    Low GI foods cause their energy to be released gradually into the bloodstream, and prevent those unhealthy peaks and troughs in blood sugar levels. This will also help you to feel fuller for longer, and enable you to avoid unnecessary snacking later on.


    If you haven't tried bulgur wheat yet, it's very simple to cook, and quite similar to couscous.


    Preparation time: 15 minutes
    Cooking time: 15 minutes
    Serves: 4 (with leftover salad)




    1 cup bulgur wheat
    1 heaped teaspoon vegetable stock powder

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    1 cup boiling water
    2 teaspoons of finely grated lemon rind
    Juice from half the lemon
    1 medium carrot, coarsely grated
    1/4 red onion, finely chopped
    2 large tomatoes, diced
    1 Lebanese cucumber, diced
    200g can chickpeas, rinsed, drained
    1/4 cup chopped parsley
    1/4 cup chopped mint
    Black pepper
    Olive oil, extra, to grease
    4 (about 120g each) firm white fish fillets




    1. For the salad: Place the bulgur wheat in a large bowl and stir the stock powder into the dry grains. Pour the hot water over the bulgur and cover the dish with a clean tea towel. Leave for about 10 minutes (if it's still hard, add a little more hot water, and leave for a few more minutes). Separate grains with a fork.
    2. Toss through lemon rind and juice, carrot, onion, tomatoes, cucumber, chickpeas, parsley, and mint to the bulgur. Taste and season with pepper.
    3. For the fish: preheat a barbecue flat plate or large frying pan on high. Brush with oil to lightly grease. Add the fish and cook for 2 minutes each side, or until the fish flakes easily when tested with a fork in the thickest part.
    4. To serve: Place a serving of bulgur onto serving plates, top with the fish and serve with a large leafy green salad, reduced fat tzatsiki dip, and a wedge of lemon on the side.


    You should have leftover bulgur salad from this meal, which would make a excellent lunchbox filler for the following day along with a leafy salad and some lean meat or tinned oily fish.


    Nutritional information
    Per serving: calories 182.5, total fat 2.9g, saturated fat 0.4g, sodium 350.4mg, carbohydrates 28g, fibre 6g, sugar 4.1g, protein 12.9g.


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Published On: April 03, 2009