Spiced bulgur pilaf with fish
By Good Food
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
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Prep:10 mins
Cook:35 mins
- Serves 4
- Easy
Nutrition per serving
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kcal 416
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fat 6g
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saturates 1g
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carbs 52g
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sugars 15g
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fibre 7g
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protein 37g
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salt 1g
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
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.
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 bulghar is tender. Season with pepper and serve.
