Protein Swap | Speedy Mustard Shrimp Fry
with Beets & Bulgur
Cooking time
10 minutes
Servings
2/4
Calories
570 /serving
A 10-minute meal and you can be free for evening fun—whether that’s to a social gathering, a sports event or the sofa. Spiced bulgur quickly lays down a base for tender pink shrimp, with more colour from a salad of pre-cooked beets and chives.
We will send you:
- 285g Shrimp (BAP-certified)
- 500g Pre-cooked beets
- 6g Chives (or garlic chives)
- 7g Honey
- 15ml Whole-grain mustard
- 80g Bulgur
- 30ml Apple cider vinegar
- 43ml Sour cream
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Milk • Mustard • Shrimp • Sulphites • Wheat
You will need:
Basting brush
Medium pot
Oil
Salt & pepper (S&P)
Air fryer
Total Fat
23 g
Saturated Fat
5 g
Sodium
1560 mg
Total Carb
64 g
Sugars
24 g
Protein
29 g
Fibre
13 g
Preparation
Cook the bulgur
- In a medium pot, combine the bulgur, ¾ cup water (double for 4 portions), ½ the spices and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Fluff the bulgur.
Fry the salmon
- Meanwhile, preheat the air fryer to 400°F. Lightly oil the basket.
- Pat the salmon* dry and rub with a drizzle of oil; season with the remaining spices and S&P. Brush with ½ the mustard.
- Place in the air fryer and fry, 4 to 6 min., until browned and cooked as desired.
Make the beet salad
- Meanwhile, drain the beets and pat dry; medium-dice.
- Thinly slice the chives.
- In a large bowl, combine the vinegar, honey, remaining mustard, 2 tbsp oil (double for 4 portions) and S&P.
- Add the beets and ½ the chives; toss well.
Plate your dish
- Divide the bulgur between your plates.
- Top with the salmon and beet salad.
- Dollop with the sour cream.
- Garnish with the remaining chives. Bon appétit!
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*Health Canada recommends cooking shellfish to a minimum internal temperature of 74°C.
