Mobile-nav
Menu
Bbc-logo Starburst Visit Homepage >

Spiced bulghar pilaf with fish

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

  • Prep: 10 mins
    Cook: 35 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 416
  • Carbohydrates 52
  • Saturated Fat 1
  • Sugar 15
  • Protein 37
  • Fat 6
  • Fibre 7
  • Salt 1

Nutrition per serving

  • Calories 416
  • Carbohydrates 52
  • Saturated Fat 1
  • Sugar 15
  • Protein 37
  • Fat 6
  • Fibre 7
  • Salt 1

Ingredients

  • 1 tbsp olive oil
  • 2 onions, finely sliced
  • 3 carrots, grated
  • 2 tsp cumin seeds
  • 2 tbsp harissa
  • 200g bulghar 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

Method

  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, bulghar and apricots, pour over the stock and bring to the boil. Cover and simmer for 7 mins.

  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.

  3. Turn heat to low and cook for 7-8 mins more until the fish is cooked through and the bulghar is tender. Season with pepper and serve.

Suggested recipes from this collection...