Name: Spiced bulgur pilaf with fish
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4
Cuisine: North African
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

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Spiced bulgur pilaf with fish

Spiced bulgur pilaf with fish

Good Food team

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Serves 4

Easy

Prep: 10 mins

Cook: 35 mins

A star rating of 4.8 out of 5.42 ratingsRate

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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

Healthy

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Ingredients

Nutrition

Units:

MetricUS

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

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Nutrition: per serving

kcal416

low
fat6g
saturates1g
carbs52g
sugars15g
fibre7g
protein37g
salt1g

low

Method

step 1

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.
step 2

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.
step 3

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.

Recipe from Good Food magazine, November 2012

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A star rating of 4.8 out of 5.42 ratings

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