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If you prefer to have two large meals a day rather than three regular ones, or you’ve been exercising, this keto-friendly Salmon Bowl with Tabbouleh is the perfect dish for you. It’s also one of my favourite meals to break a fast with if you’ve been practising intermittent fasting. I much prefer to eat this way than little and often. Carb up keto meals really work for me.
Please don’t shy away from a carb up keto meal. Remember, eating super low carb may not be the best strategy in the long term, and is not even recommended for everyone, especially for those with thyroid issues. This keto meal is full of nutritious ingredients high in electrolytes, lots of nonstarchy vegetables and healthy omega 3 fats that will keep you feeling fuller for longer and healthy in the long run.
I love this dish and make variations of it time and time again. I hope you enjoy it guys!
Hands-on Overall
Nutritional values (per serving)
Net carbs9.6 grams
Protein42.8 grams
Fat45.2 grams
Calories629 kcal
Calories from carbs 6%, protein 28%, fat 66%
Total carbs13.9 gramsFiber4.3 gramsSugars7.2 gramsSaturated fat11.8 gramsSodium544 mg(24% RDA)Magnesium91 mg(23% RDA)Potassium1,259 mg(63% EMR)
Ingredients (makes 2 serving)
Salmon & tabbouleh bowl:
- 2 medium salmon fillet (300 g/ 10.6 oz)
- sea salt and black pepper, to taste
- 1 tbsp extra olive oil or ghee (15 ml)
- 1/2 small cauliflower (240 g/ 8.5 oz) - will make 2 cups of cauliflower rice
- 1/2 cup shredded red cabbage (35 g/ 1.2 oz)
- 1/4 cup chopped sugar snap peas (25 g/ 0.9 oz)
- 1/3 cup chopped red pepper (50 g/ 1.8 oz)
- 1/4 small red onion, finely sliced (15 g/ 0.5 oz)
- Optional: 1 tbsp pomegranate seeds (5 g/ 0.2 oz)
- 1/4 cup chopped fresh parsley (15 g/ 0.5 oz)
- 2 tbsp chopped fresh mint
- 1/2 cup crumbled feta (75 g/ 2.7 oz)
- 3 tbsp olive oil (45 ml)
- 2 tsp fresh lemon juice
Basil yogurt dressing
- 1 heaped tbsp full-fat 5% Greek yogurt (30 g/ 1.1 oz)
- 1 tbsp chopped fresh basil
- 1 tsp fresh lemon juice
- sea salt and black pepper, to taste
Instructions
- Preheat the oven to 180 °C/ 350 °F (fan assisted) or 200 °C/ 400 °F (conventional). Line a baking tray with greaseproof paper. Season the salmon with salt, pepper and 1 tsp of olive oil. Place on the tray (skin side up) and roast in the oven for 25 minutes until cooked through and the skin is crisp. Option to pan fry if you prefer.
- Blitz the cauliflower florets using the S blade or a grating blade of your food processor until it resembles a rice size consistency.
- Place in a bowl and microwave on high for 4 minutes. Remove from the microwave and allow to cool. (Option to transfer to a muslin cloth and squeeze out the excess water.) This makes it fluffier. Fluff with a fork.
- Mix the olive oil, lemon, salt and pepper together in a small bowl.
- Add the chopped red cabbage, sugar snap peas, red onion, red pepper, fresh herbs (plus optionally add pomegranate seeds). Add the olive oil dressing and half of the feta to the cooled cauliflower rice. Toss to combine.
- Mix the basil yoghurt dressing ingredients together in a small bowl. Place the tabbouleh in your serving bowl.
- Top with roast salmon, the remaining feta and basil yoghurt dressing.
- Best fresh but can be stored in the fridge for 3 days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Salmon, raw |
| 0 g | 32.4 g | 8.9 g | 219 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.7 g | 60 kcal |
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 3.6 g | 2.3 g | 0.3 g | 30 kcal |
| Cabbage, red, fresh |
| 0.9 g | 0.3 g | 0 g | 5 kcal |
| Peas, sugar snap, fresh |
| 0.6 g | 0.3 g | 0 g | 5 kcal |
| Peppers, red bell, fresh |
| 1 g | 0.2 g | 0.1 g | 8 kcal |
| Onion, red, fresh |
| 0.5 g | 0.1 g | 0 g | 3 kcal |
| Parsley, fresh (spices) |
| 0.2 g | 0.2 g | 0.1 g | 3 kcal |
| Mint, fresh |
| 0.2 g | 0.1 g | 0 g | 2 kcal |
| Feta cheese |
| 1.5 g | 5.3 g | 8 g | 99 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 20.3 g | 179 kcal |
| Lemon juice, fresh |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 0.6 g | 1.4 g | 0.8 g | 14 kcal |
| Basil, fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Lemon juice, fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Total per serving |
| 9.6 g | 42.8 g | 45.2 g | 629 kcal |
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