Spiced bulgur pilaf with fish
Serves 4
Easy
Prep:
Cook:
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
Skip to ingredients
- 1 tbsp olive oil
- 2 onionsfinely sliced
- 3 carrotsgrated
- 2 tsp cumin seed
- 2 tbsp harissa
- 200g bulgur wheat
- 6 dried apricotschopped
- 700ml weak chicken stock(we made using 1 stock cube)
- 200g baby spinach
- 4 firm white fishfillets
- 4 thin lemonslices
Nutrition: per serving
- kcal416low
- fat6g
- saturates1g
- carbs52g
- sugars15g
- fibre7g
- protein37g
- salt1glow
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.
