Slice fennel thinly
Even thin strips soften quickly and suit the short cooking time. Thick pieces need extra time.
Mediterranean-inspired Recipe
Wild salmon with fennel, orange and bulgur
Wild salmon is pan-fried and served with thinly sliced fennel. Orange adds a fruity note, while bulgur absorbs the light vegetable juices.
Total time
40 min
Calories
673 kcal
Servings
2 servings
Difficulty
Easy
Why this recipe works
Fennel and citrus with pan-fried fish
The vegetables are briefly steamed while the bulgur cooks separately. Orange is added towards the end to retain its juicy texture. Pan-fried wild salmon complements the mild components. A temperature check helps cook the fish fully regardless of its thickness.
Dinner
Autumn Recipes
Fish
Vegetables
Recipe
Wild salmon with fennel, orange and bulgur
Pan-fried wild salmon with tender fennel, juicy orange and fluffy bulgur makes a complete fish dinner.
Ingredients
2 servings
Method
-
1
Prepare the ingredients
Halve the fennel lengthways, remove the firm core and slice into strips about 3 mm thin. Peel the orange, release the flesh between the membranes and collect the juice. Chop parsley. Pat the fish dry and check for bones.
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2
Cook the bulgur
Bring bulgur, 300 ml water and a third of the salt to a boil. Cover and simmer over low heat for 10 minutes, then remove from heat and let stand for 5 minutes. Follow the package if the grain size differs.
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3
Warm fennel and orange
Meanwhile, heat half the oil in a skillet. Sauté fennel over medium heat for 3 minutes. Add the remaining 60 ml water and half the remaining salt, cover and steam for 6 minutes. Stir in orange and its juice and warm gently for 1 minute.
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4
Pan-fry the salmon
Heat the remaining oil in a second skillet. Season salmon with the remaining salt and pepper and cook over medium heat for about 4 minutes on each side. The thickest part must be fully opaque and reach at least 70 °C for 2 minutes. Continue covered if needed.
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5
Serve
Fluff the bulgur with a fork. Divide between plates with fennel, orange and salmon. Sprinkle with parsley and add the vegetable cooking juices.
Kitchen know-how
Tips for Wild salmon with fennel, orange and bulgur
Add orange late
Warm the fruit only briefly so it stays juicy and does not break down completely.
Variations
How to adapt this recipe
Replace bulgur with the same dry weight of rice and cook with the appropriate water quantity according to the package. Nutrition applies to bulgur.
Replace wild salmon with skinless trout fillet. Check thinner fillets earlier and cook fully as well; nutrition changes.
Nutrition per serving
673kcal
54.7 gCarbohydrates
42.2 gProtein
28.7 gFat
Values are estimates per serving and may vary depending on the ingredients, brands, portion size and preparation method used.
Frequently asked questions
FAQ about Wild salmon with fennel, orange and bulgur
Yes. Thaw it first in the refrigerator, discard thawing liquid and pat the fillet dry. The stated cooking time applies to thawed fish.
Releasing the flesh between the membranes makes the pieces softer. Alternatively, use well-peeled orange pieces and remove visible seeds, keeping any juice.
The flesh should be completely opaque and flake easily. A thermometer is more reliable: the thickest part must reach at least 70 °C for 2 minutes.
Yes, but the soaking time may be shorter. Follow the package to avoid making it too soft. The dry weight stays the same.
Keep cooking