Harissa Baked Fish with Bulgur Wheat

Smoky harissa-spiced white fish baked on a bed of roasted vegetables and bulgur wheat, served with steamed broccoli.

Estimated Nutrition

Per Serving Total
Calories 453 kcals 906 kcals
Carbohydrates 43.7 grams 87.4 grams
Fat 9.9 grams 19.8 grams
Protein 47.3 grams 94.6 grams
Cook Time
30 mins
Produces
2 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

CondimentsSauces
Dairy
2
tbsp
Natural Yoghurt
Fat-free to serve
Fruits
1
piece
Lemon
Half sliced, half juiced
GrainsCereals
NutsSeeds
20
g
3
tbsp
Coriander
Roughly chopped fresh
1
unit
Black Pepper
Freshly ground to taste
OilsFats
Seafood
400
g
White Fish Fillets
Skinless, such as cod or haddock
Vegetables
2
piece
Tomatoes
Quartered
1
piece
Orange Or Yellow Pepper
Deseeded and cut into 2cm chunks
4
piece
Spring Onions
Thinly sliced
160
g
Broccoli
Cut into florets

Steps

  • Preheat the oven to 220°C.
  • Place tomatoes and peppers in a roasting tin, spray with oil, season, and bake for 15 minutes.
  • Boil the bulgur wheat in water for 5 minutes, then drain.
  • Toast the pine nuts in a dry pan until lightly browned.
  • Slice half the lemon and juice the other half.
  • Toss roasted vegetables with bulgur, spring onions, pine nuts, 2 tablespoons of coriander, and lemon juice.
  • Nestle fish into the mixture, season, spread with harissa, and top with lemon slices.
  • Bake for 15 minutes until the fish is cooked through.
  • Steam the broccoli until tender.
  • Serve fish and bulgur topped with remaining coriander, lemon juice, broccoli, and yoghurt.