Lunch / Dinner
Mediterranean Bulgur Bowl with Sea Scallops
One-bowl meals are anything but boring, and this Mediterranean Bulgur Bowl with Sea Scallops recipe is full of nutrients. If you like Mediterranean flavors, give this bowl a try. Loaded with scallops, bulgur, crunchy fennel, and salty feta, all that’s needed is a zesty lemon sauce for a bowl that’s packed with goodness. A little cooking and assembling is all it takes to get a hearty and healthy dinner together.
SCALLOPS offer 34 grams of protein and less than 1.5 grams of fat per 6 ounce serving, making them a good source of lean protein.
FENNEL adds dietary fiber and a hefty amount of vitamin C to this meal. And don’t throw away the fronds. They contain a handful of vitamins such as B6, thiamin, riboflavin, and niacin.
TOMATOES are the wonder fruit that adds gorgeous color to this bowl. Like fennel, tomatoes add tons of vitamin C as well as lycopene, an important antioxidant, which helps with skin, eye, and bone health.
BULGUR offers a surprising amount of protein to these power bowls, in addition to dietary fiber and hearthealthy magnesium.
Ingredients
FOR THE VINAIGRETTE, PURÉE:
FOR THE BOWL, COMBINE:
HEAT:
Instructions
For the vinaigrette, purée zest, minced shallots, olive oil, 2 Tbsp. lemon juice, 2 Tbsp. feta, 1 Tbsp. vinegar, Dijon, grated garlic, honey, ½ tsp. salt, and ½ tsp. pepper in a mini food processor.
For the bowl, combine bulgur, water, wine, garlic, and pepper flakes in a saucepan; bring to a boil over high heat, then reduce heat to low, and simmer, covered, until bulgur is tender, about 15 minutes. Let bulgur cool, then discard garlic cloves and stir in parsley and mint.
Heat vegetable oil in a sauté pan over high until shimmering; sear scallops in two batches until golden, 3–4 minutes per side.
Combine tomatoes, sliced shallots, and 1 Tbsp. vinegar.
Combine fennel bulb, 1 Tbsp. lemon juice, and fronds.
Divide bulgur, tomato mixture, fennel mixture, scallops, capers, and ¼ cup feta among bowls; drizzle with vinaigrette.
The feet on scallops get tough and rubbery when cooked, so remove them before cooking.
For the best texture, use a mandoline to quickly, uniformly, and thinly slice the fennel.
Nutritional Facts
Nutritional Facts
Per serving
Calories: 451
% Daily Value*
Total Fat 15g 23%
Saturated Fat 4g 20%
Cholesterol 53mg 17%
Sodium 1624mg 67%
Carbs 47g 15%
Fiber 11g 44%
Protein 29g
*Percent Daily Values are based on a 2,000 calorie diet.