Harissa baked fish with bulgur wheat
Harissa adds a wonderful smoky spice to the delicate flavour of white fish in this dish while the bulgur topping adds a healthy crunch.
With a GI of 41, this meal is high protein, low GI
This meal provides
453 kcal, 47g protein, 40g carbohydrate (of which 11g sugars), 10g fat (of which 1g saturates), 9g fibre and 0.6g salt per portion.
Ingredients
- 2 medium-large ripe tomatoes, quartered
- 1 orange or yellow pepper, deseeded and cut into 2cm chunks
- low-calorie cooking oil spray
- 75g/2½oz bulgur wheat
- 20g/¾oz pine nuts
- 1 lemon
- 4 spring onions, thinly sliced
- 3 heaped tbsp roughly chopped fresh coriander
- 2 x 200g/7oz skinless white fish fillets, such as cod or haddock
- 2 tsp harissa paste
- freshly ground black pepper
- 160g/6oz broccoli, cut into florets
- 2 tbsp fat-free natural yoghurt, to serve
Method
Preheat the oven to 220C/200C Fan/Gas 7. Put the tomatoes and pepper in a small roasting tin, spray with a little oil, season with black pepper and bake for 15 minutes.
Meanwhile, cook the bulgur wheat in a small pan of boiling water for five minutes, then drain well in a sieve.
Toast the pine nuts in a small dry pan over a medium heat, turning regularly, until lightly browned.
Cut the lemon in half and cut four thin slices from one half. Squeeze the juice from the other half.
Take the vegetables out of the oven. Add the bulgur wheat, spring onions, pine nuts, two heaped tablespoons of coriander and lemon juice (reserve a little lemon juice to serve). Season with lots of black pepper and toss lightly.
Make two gaps in the bulgur mixture and nestle the fish into them. Season the fish to taste, spread with the harissa paste and top with lemon slices. Bake for 15 minutes, or until the fish is just cooked.
Steam the broccoli until cooked to your liking.
Divide the fish and bulgur mixture between two plates and scatter with the remaining coriander. Squeeze over the rest of the lemon juice. Add broccoli to the plates and serve with yoghurt.
