Spiced bulgur pilaf with fish

spiced-bulgur-pilaf-with-fish

Spiced bulgur pilaf with fish

North African-inspired rice one-pot


Use sustainable white fish in this North African-inspired rice one-pot with harissa and apricot - full of iron, fibre and 2 of your 5 -a-day
SERVES   4
TIME   35
Difficulty   Easy
NUTRITION PER SERVING

416


Calories

-
6


Fat

-
1


Saturates

-
37


Protein

-
52


Carbs

-
15


Sugars

-
1


Salt

-
7


Fibre

-

Ingredients

1 tbsp olive oil
2 onions, finely sliced
3 carrots, grated
2 tsp cumin seed
2 tbsp harissa
200g bulgur wheat
6 dried apricots, chopped
700ml weak chicken stock (we made using 1 stock cube)
200g baby spinach
4 firm white fish fillets
4 thin lemon slices

Methods

Heat the oil in a lidded flameproof casserole dish. Tip in the onions and cook for 10 mins until soft and golden. Add the carrots and cumin, and cook for 2 mins more. Stir through the harissa, bulgur and apricots, pour over the stock and bring to the boil. Cover and simmer for 7 mins.
Add the spinach and stir through until just wilted. Arrange the fish fillets on top, pop a slice of lemon on each and season. Replace the lid and cook for 8 mins, keeping over a low-ish heat.
Turn heat to low and cook for 7-8 mins more until the fish is cooked through and the bulgur is tender. Season with pepper and serve.